Spanish Bulgur

Course : Vegetables
Serves: 8 cups
Print a Recipe Card
3 x 5 Card | 4 x 6 Card | Printer Friendly
 

Ingredients:

2 tablespoons vegetable oil
1 cup carrot -- thinly sliced
1/2 cup onion -- coarsely chopped
1 clove 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 teaspoon freshly ground pepper
1 cup celery -- coarsely chopped
1 cup green pepper -- coarsely chopped
1 cup garbanzo beans -- cooked and drained
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 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.


Rate this Recipe?
1 2 3 4 5
Poor                            Great

E-mail this to a friend!

Friend's Name (TO):
Friend's E-mail Address:
Your Name (FROM):
Your E-mail Address:

More Vegetables Recipes