Spanish bulgur

8 servings

Ingredients

Quantity Ingredient
2 tablespoons Vegetable oil;
1 cup Carrot; thinly sliced
½ cup Onion; Coarsely chopped
1 clove Garlic; finely chopped
1¼ cup Bulgur;
3 cups Hot chicken or beef broth;
19 ounces Can;tomatoes
2 teaspoons Paprika;
1 teaspoon Tarragon;
1 teaspoon Salt;
1 pinch Freshly ground pepper;
1 cup Celery; coarsely chopped
1 cup Green pepper; coarsely chop
1 cup Garbanzo beans; cooked & drained
½ cup Soy nuts; coarsely chopped

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

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