Spanish Bulgur

Description

Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to provide complete protein which tastes as good or even better than Spanish rice.

• Makes 8 cups.

Ingredients

• 2 tbsp vegetable oil
• 1 cup carrot, thinly sliced
• ½ cup onion, coarsely chopped
• 1 clove garlic, finely chopped
• 1¼ cup bulgur
• 3 cup hot chicken or beef broth
• 19 oz can, tomatoes
• 2 tsp paprika
• 1 tsp tarragon
• 1 tsp salt
• 1 pinch freshly ground pepper
• 1 cup celery, coarsely chopped
• 1 cup green pepper, coarsely chop
• 1 cup garbanzo beans, cooked and drained
• ½ cup soy nuts, coarsely chopped

Procedures

1. Heat oil in a frypan.
2. Add carrot, onion and garlic.
3. Stir-cook over medium heat 5 minutes.
4. Add bulgur.
5. Continue to stir-cook about 3 minutes until bulgur is coated with pan juices.
6. Add broth, tomatoes, paprika, tarragon, salt and pepper.
7. Heat to a boil; reduce heat, cover and simmer 30 minutes.
8. Stir in celery, green pepper, chick peas and soy nuts; cover and simmer 15 minutes longer until bulgur is tender and juices are absorbed.
9. Turn off heat, let stand, covered, 10 minutes.
10. Fluff with a fork.

Nutritional information

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