Recipe of Spanish Bulgur - Food Recipes

-- Extracted from Meal-Master (tm) v8.02 --

Title: Spanish Bulgur
Categories : Diabetic, Vegetarian, Vegetables, Beans
Serving size: 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. Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier, Nov 93 -----