Spanish Bulgur Recipe

Spanish Bulgur Recipe

Yield: 8 Servings
Recipe by luhu.jp

Ingredients:
2 tbsp: Vegetable oil,
1 cup: Thinly sliced carrot,
1/2 cup: Coarsely chopped onion,
1 Clove: garlic, finely chopped
1 1/4 cup: Bulgur,
3 cup: Hot chicken or beef broth,
19 ounce: Can tomatoes,
2 tsp: Paprika,
1 tsp: Tarragon,
1 tsp: Salt,
1 pinch: Freshly ground pepper,
1 cup: Coarsely chopped celery,
1 cup: Coarsely chop. green pepper,
1 cup: Cooked garbanzo beans, drain
1/2 cup: Coarsely chopped soy nuts,

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 frypan. 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. Makes 8
cups.

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

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier, Nov 93


Source from luhu.jp