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Title: Spanish Bulgur
Categories: Vegetarian Lowcal
Yield: 8 Servings
| 2 | tb | Vegetable oil |
| 1 | c | Thinly sliced carrot |
| 1/2 | c | Coarsely chopped onion |
| 1 | Clove garlic, finely chopped | |
| 1 1/4 | c | Bulgur |
| 3 | c | Hot chicken or beef broth |
| 19 | oz | Can tomatoes |
| 2 | ts | Paprika |
| 1 | ts | Tarragon |
| 1 | ts | Salt |
| 1 | pn | Freshly ground pepper |
| 1 | c | Coarsely chopped celery |
| 1 | c | Coarsely chop. green pepper |
| 1 | c | Cooked garbanzo beans, drain |
| 1/2 | c | Coarsely chopped soy nuts |
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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