Spanish Bulgur

Course : Beans
Serves: 8
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Ingredients:

2 tablespoons vegetable oil
1 cup carrot -- thinly sliced
1/2 cup onion -- coarsely chopped
10 milliliters garlic -- finely chopped
1 1/4 cups bulgur
3 cups hot chicken or beef broth
19 ounces tomatoes
2 teaspoons paprika
1 teaspoon tarragon
1 teaspoon salt
1 teaspoon freshly ground pepper
1 cup celery -- coarsely chopped
1 cup green pepper -- coarsely chop
1 cup garbanzo beans -- cooked and
1/2 cup soy nuts -- coarsely chopped
 

Preparation / 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 fry pan. 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. Source: Choice Cooking, Canadian Diabetes Assoc. 1986


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