Spanish Bulgur

---------- Recipe via Meal-Master (tm) v8.02

Title: Spanish Bulgur
Categories: Diabetic, Vegetarian, Vegetables, Beans
Yield: 8 servings

2 tb Vegetable oil;
1 c Carrot; thinly sliced
1/2 c Onion; Coarsely chopped
1 cl 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 Celery; coarsely chopped
1 c Green pepper; coarsely chop
1 c Garbanzo beans; cooked &
-drained
1/2 c Soy nuts; coarsely chopped

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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