Spanish bulgur

 
                               SPANISH BULGUR
 
 Recipe By     : 
 Serving Size  : 8    Preparation Time :0:00
 Categories    : Vegetarian                       Low-cal
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    2       tb           Vegetable oil
    1       c            Thinly sliced carrot
      1/2   c            Coarsely chopped onion
    1                    Clove garlic, finely chopped
    1 1/4   c            Bulgur
    3       c            Hot chicken or beef broth
   19       oz           Can tomatoes
    2       ts           Paprika
    1       t            Tarragon
    1       t            Salt
    1       pn           Freshly ground pepper
    1       c            Coarsely chopped celery
    1       c            Coarsely chop. green pepper
    1       c            Cooked garbanzo beans, drain
      1/2   c            Coarsely chopped soy nuts
 
   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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