Spanish Bulgur
Yield
8 servingsPrep
15 minCook
55 minReady
80 minLow in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | tablespoons |
vegetable oil
|
|
| 1 | cup |
carrots
thinly cut |
|
| ½ | cup |
onions
coarsely chopped |
|
| 1 | each |
garlic
finely chopped |
|
| 1 ¼ | cups |
cracked wheat (bulgur)
|
|
| 3 | cups |
beef stock
or chicken, hot |
|
| 19 | ounces |
tomatoes, canned
|
|
| 2 | teaspoons |
paprika
|
|
| 1 | teaspoon |
tarragon leaves
|
|
| 1 | teaspoon |
salt
|
|
| 1 | pinch |
black pepper
freshly ground |
*
|
| 1 | cup |
celery
coarsely chopped |
|
| 1 | cup |
green bell peppers
coarsely chopped |
|
| 1 | cup |
chickpeas (garbanzo beans)
drain |
|
| ½ | cup |
soy nuts
|
* |
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 3E+1 | ml |
vegetable oil
|
|
| 237 | ml |
carrots
thinly cut |
|
| 118 | ml |
onions
coarsely chopped |
|
| 1 | each |
garlic
finely chopped |
|
| 296 | ml |
cracked wheat (bulgur)
|
|
| 7.1E+2 | ml |
beef stock
or chicken, hot |
|
| 549.1 | ml/g |
tomatoes, canned
|
|
| 1E+1 | ml |
paprika
|
|
| 5 | ml |
tarragon leaves
|
|
| 5 | ml |
salt
|
|
| 1 | pinch |
black pepper
freshly ground |
*
|
| 237 | ml |
celery
coarsely chopped |
|
| 237 | ml |
green bell peppers
coarsely chopped |
|
| 237 | ml |
chickpeas (garbanzo beans)
drain |
|
| 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.
