Spanish Bulgurbeans, diabetic, vegetables, vegetarian 2 tablespoon vegetable oil 1 cup carrot; thinly sliced 1/2 cup onion; coarsely chopped 1 centiliter garlic; finely chopped 1 1/4 cup bulgur 3 cup hot chicken or beef broth 19 oz can; tomatoes 2 teaspoon paprika 1 teaspoon tarragon 1 teaspoon 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 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 |
