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Spanish Bulgur

Spanish Bulgur recipe image
This Spanish side-dish features Vegetable oil, Thinly sliced carrot, Coarsely chopped onion, Garlic, finely chopped. It delivers hearty, protein-packed satisfaction, aromatic, well-seasoned taste. A reliable recipe that works well for everyday cooking. Simple to make with ingredients you likely already have on hand, this is a recipe you will come back to again and again.
Cooking Method: , ,
Cuisine:
Courses:
Difficulty: Advanced
Servings: 8
Calories: 533.4
Dietary: Low-cal
Description
This Spanish side-dish features Vegetable oil, Thinly sliced carrot, Coarsely chopped onion, Garlic, finely chopped. It delivers hearty, protein-packed satisfaction, aromatic, well-seasoned taste. A reliable recipe that works well for everyday cooking. Simple to make with ingredients you likely already have on hand, this is a recipe you will come back to again and again.
Ingredients
  • 2 tablespoon Vegetable oil
  • 1 cup Thinly sliced carrot
  • 1/2 cup Coarsely chopped onion
  • 1 Clove Garlic, finely chopped
  • 1 1/4 cup Bulgur
  • 3 cup Hot chicken or beef broth
  • 19 ounce Can tomatoes
  • 2 teaspoon Paprika
  • 1 teaspoon Tarragon
  • 1 teaspoon Salt
  • 1 pn Freshly ground pepper
  • 1 cup Coarsely chopped celery
  • 1 cup Coarsely chop. green pepper
  • 1 cup Cooked garbanzo beans, drain
  • 1/2 cup Coarsely chopped soy nuts
Directions
  1. 1
    Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts
  2. 2
    combine to provide complete protein which tastes as good or even better than Spanish rice.
  3. 3
    Heat oil in a frypan.
  4. 4
    Add carrot, onion and garlic.
  5. 5
    Stir-cook over medium heat 5 min.
  6. 6
    Add bulgur.
  7. 7
    Continue to stir-cook about 3 min until bulgur is coated with pan juices.
  8. 8
    Add broth, tomatoes, paprika, tarragon, salt and pepper.
  9. 9
    Heat to a boil; reduce heat, cover and simmer 30 min.
  10. 10
    Stir in celery, green pepper, chick peas and soy nuts;
  11. 11
    cover and
  12. 12
    simmer 15 min longer until bulgur is tender and juices are absorbed.
  13. 13
    Turn off heat, let stand, covered, 10 min.
  14. 14
    Fluff with a fork

Nutrition Facts

Servings 8

Amount Per Serving
Calories 533.4kcal
% Daily Value *
Total Fat 26.4g41%
Saturated Fat 4.7g24%
Cholesterol 80.1mg27%
Sodium 2564.2mg107%
Total Carbohydrate 42.0g15%
Dietary Fiber 13.6g55%
Sugars 11.7g
Protein 35.3g71%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: beans, beef, boiling, broth, bulgur, carrot, celery, chicken, chop, chopped, coarsely, cooked, drain, finely, freshly, frying, garbanzo, garlic, green, ground
Read it online: https://www.chefs-mate.com/recipe/spanish-bulgur/