Spanish Vegetables Diabetic Vegetarian Beans
Last updated 6/12/2012 12:55:07 AM. Recipe ID 17008. Report a problem with this recipe.
Title: Spanish bulgur
Categories: Diabetic, Vegetarian, Vegetables, Beans
Yield: 8 Servings
2 tb Vegetable oil;
1 c Carrot; thinly sliced
1/2 c Onion; Coarsely chopped
1 cl Garlic; finely chopped
1 1/4 c Bulgur;
3 c Hot chicken or beef broth;
19 oz Can;tomatoes
2 ts Paprika;
1 ts Tarragon;
1 ts Salt;
1 pn Freshly ground pepper;
1 c Celery; coarsely chopped
1 c Green pepper; coarsely chop
1 c Garbanzo beans; cooked &
1/2 c Soy nuts; coarsely chopped
Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to
provide complete protein which tastes as good or even better than
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
1 cup serving - 201 calories, 1 protein choice, 2 starchy choices 32
grams carbohydrate, 7 grams protein, 5 grams fat.
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