Spanish bulgur
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Spanish bulgur
  Spanish    Vegetables    Diabetic    Vegetarian    Beans  
Last updated 6/12/2012 12:55:07 AM. Recipe ID 17008. Report a problem with this recipe.
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      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 &
           -drained
    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
  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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Recipe ID 17008 (Apr 03, 2005)

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