Spanish Bulgur

* Exported from MasterCook *

SPANISH BULGUR

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Vegetarian Low-cal

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
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 t Tarragon
1 t 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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