Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   2      tablespoons   vegetable oil
   1      cup           carrot -- thinly sliced
     1/2  cup           onion -- coarsely chopped
   1      centiliter    garlic -- finely chopped
   1 1/4  cups          bulgur
   3      cups          hot chicken or beef broth
  19      ounces        tomatoes, canned
   2      teaspoons     paprika
   1      teaspoon      tarragon
   1      teaspoon      salt
   1      pinch         freshly ground pepper
   1      cup           celery -- coarsely chopped
   1      cup           green pepper -- coarsely chopped
   1      cup           garbanzo beans -- cooked & drained
     1/2  cup           soy nuts -- coarsely chopped

Preparation:

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 fryingpan. 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.

Nutritional Information:

201 calories, 1 protein choice, 2 starchy choices 32 grams carbohydrate, 7 grams protein, 5 grams fat.