Recipe: Spanish Bulgur (with tomatoes and chickpeas, Canadian Diabetes Association, 1980's)

SPANISH BULGUR

2 tbsp vegetable oil
1 cup thinly sliced carrot
1/2 cup coarsely chopped onion
1 clove garlic, finely chopped
1 1/4 cups bulgur
3 cups hot chicken or beef broth (or vegetable broth)
19 oz canned tomatoes
2 tsp paprika
1 tsp tarragon
1 tsp salt
1 pinch freshly ground pepper
1 cup coarsely chopped celery
1 cup coarsely chopped green bell pepper
1 cup cooked (or canned) garbanzo beans, drained
1/2 cup coarsely chopped soy nuts

Heat oil in a frying pan. Add carrot, onion, and garlic. Stir-cook over medium heat 5 minutes.

Add bulgur. Continue to stir-cook about 3 minutes 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 minutes.

Stir in celery, green pepper, chick peas and soy nuts; cover and simmer 15 minutes longer until bulgur is tender and juices are absorbed.

Turn off heat, let stand, covered, 10 minutes. Fluff with a fork.

Notes from source:
Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to provide complete protein which tastes as good or even better than Spanish rice.

Servings: 8 (1 cup each)

Per serving: 201 calories, 1 protein choice, 2 starchy choices 32 grams carbohydrate, 7 grams protein, 5 grams fat.

Adapted from source: Canadian Diabetes Assoc., 1986