Spanish Bulgur from Healthy Diabetic Recipes

Spanish Bulgur Recipe

Recipe Ingredients:

2 tbsp Vegetable oil
1 cup Carrot, thinly sliced
1/2 cup Onion, Coarsely chopped
1 cl 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 Celery, coarsely chopped
1 cup Green pepper, coarsely chop
1 cup Garbanzo beans, cooked & drained
1/2 cup Soy nuts, coarsely chopped

Recipe Instructions:

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

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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