Spanish bulgur
8 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | tablespoons | Vegetable oil; |
| 1 | cup | Carrot; thinly sliced |
| ½ | cup | Onion; Coarsely chopped |
| 1 | clove | Garlic; finely chopped |
| 1¼ | cup | Bulgur; |
| 3 | cups | Hot chicken or beef broth; |
| 19 | ounces | Can;tomatoes |
| 2 | teaspoons | Paprika; |
| 1 | teaspoon | Tarragon; |
| 1 | teaspoon | Salt; |
| 1 | pinch | Freshly ground pepper; |
| 1 | cup | Celery; coarsely chopped |
| 1 | cup | Green pepper; coarsely chop |
| 1 | cup | Garbanzo beans; cooked & drained |
| ½ | cup | Soy nuts; coarsely chopped |
Directions
Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to provide complete protein which tastes as good or even better than Spanish rice.
Heat oil in a frypan. Add carrot, onion and garlic. Stir-cook over medium heat 5 min. Add bulgur. Continue to stir-cook about 3 min until bulgur is coated with pan juices.
Add broth, tomatoes, paprika, tarragon, salt and pepper. Heat to a boil; reduce heat, cover and simmer 30 min. Stir in celery, green pepper, chick peas and soy nuts; cover and simmer 15 min longer until bulgur is tender and juices are absorbed.
Turn off heat, let stand, covered, 10 min. Fluff with a fork. Makes 8 cups.
1 cup serving - 201 calories, 1 protein choice, 2 starchy choices 32 grams carbohydrate, 7 grams protein, 5 grams fat.
Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier, Nov 93