Vegetables recipes

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.

Spanish Bulgur

Ingredients:

Preparation / Directions:

Nutritional Information:

More Vegetables Recipes