Spanish bulgur

Spanish bulgur
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Spanish bulgur ingredients

  • 2 T Vegetable oil
  • 1 c Carrot, thinly sliced
  • 1⁄2 c Onion, coarsely chopped
  • 1 clv garlic, finely chopped
  • 1 1⁄4 c Bulgur
  • 3 c Hot chicken or beef broth
  • 19 oz Can, tomatoes
  • 2 t Paprika
  • 1 t tarragon
  • 1 t 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

Cooking Spanish bulgur

1. Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to provide complete protein which tastes as good or even better than spanish rice.
2. Heat oil in a frypan.
3. Add carrot, onion and garlic.
4. Stiri-cook over medium heat 5 min. add bulgur.
5. Continue to stir-cook about 3 min until bulgur is coated with pan juices.
6. Add broth, tomatoes, paprika, tarragon, salt and pepper.
7. 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.
8. Turn off heat, let stand, covered, 10 min. fluff with a fork.
9. Makes 8 cups.
10. 1 cup serving - 201 calories, 1 protein choice, 2 starchy choices 32 grams carbohydrate, 7 grams protein, 5 grams fat.

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