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Spanish Bulgur

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Recipe

 

Yield

8 servings

Prep

15 min

Cook

55 min

Ready

80 min
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
2 tablespoons vegetable oil
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1 cup carrots
thinly cut
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½ cup onions
coarsely chopped
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1 each garlic
finely chopped
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1 ¼ cups cracked wheat (bulgur)
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3 cups beef stock
or chicken, hot
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19 ounces tomatoes, canned
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2 teaspoons paprika
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1 teaspoon tarragon leaves
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1 teaspoon salt
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1 pinch black pepper
freshly ground
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1 cup celery
coarsely chopped
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1 cup green bell peppers
coarsely chopped
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1 cup chickpeas (garbanzo beans)
drain
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½ cup soy nuts
*

Ingredients

Amount Measure Ingredient Features
3E+1 ml vegetable oil
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237 ml carrots
thinly cut
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118 ml onions
coarsely chopped
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1 each garlic
finely chopped
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296 ml cracked wheat (bulgur)
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7.1E+2 ml beef stock
or chicken, hot
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549.1 ml/g tomatoes, canned
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1E+1 ml paprika
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5 ml tarragon leaves
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5 ml salt
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1 pinch black pepper
freshly ground
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237 ml celery
coarsely chopped
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237 ml green bell peppers
coarsely chopped
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237 ml chickpeas (garbanzo beans)
drain
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118 ml soy nuts
*

Directions

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 mins.

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 mins.

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.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 276g (9.7 oz)
Amount per Serving
Calories 18221% from fat
 % Daily Value *
Total Fat 4g 7%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 691mg 29%
Total Carbohydrate 11g 11%
Dietary Fiber 7g 30%
Sugars g
Protein 14g
Vitamin A 64% Vitamin C 43%
Calcium 7% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
 

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