• Prep Time:
  • Cooking Time:
  • Serves: 8 Servings

Spanish Bulgur

  • Recipe Submitted by on

Category: Vegetarian, Diabetic, Beans, Vegetables

 Ingredients List

  • 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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