2 tbsp Vegetable oil
1 cup Carrot, thinly sliced
1/2 cup Onion, Coarsely chopped
1 cl Garlic, finely chopped
1 1/4 cup Bulgur
3 cup Hot chicken or beef broth
19 oz Can, tomatoes
2 tsp Paprika
1 tsp Tarragon
1 tsp Salt
1 pinch Freshly ground pepper
1 cup Celery, coarsely chopped
1 cup Green pepper, coarsely chop
1 cup Garbanzo beans, cooked & drained
1/2 cup Soy nuts, coarsely chopped
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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. |
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