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Spanish Bulgur

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 oz 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



 
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Preparation
 
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

 

 
Servings:
8


 

 

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