Spanish Bulgur

Recipe Ingredients

2 tablespoons	30ml	Vegetable oil
1 cup	110g / 3.9oz	Carrot - thinly sliced
1/2 cup	31g / 1.1oz	Onion - coarsely chopped
10		Garlic - finely chopped
1 1/4 cups	296ml	Bulgur
3 cups	711ml	Hot chicken or beef broth
1		-- tomatoes
2 teaspoons	10ml	Paprika
1 teaspoon	5ml	Tarragon
1 teaspoon	5ml	Salt
1		Freshly ground pepper
1 cup	110g / 3.9oz	Celery - coarsely chopped
1 cup	237ml	Green pepper - coarsely chop
1 cup	160g / 5.6oz	Garbanzo beans - cooked and
1/2 cup	73g / 2.6oz	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 fry pan. 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.

Source:
Choice Cooking, Canadian Diabetes Assoc. 1986

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