How To make Spanish Bulgur
2 tb Vegetable oil
1 c Thinly sliced carrot
1/2 c Coarsely chopped onion
1 Clove 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 Coarsely chopped celery
1 c Coarsely chop. green pepper
1 c Cooked garbanzo beans, drain
1/2 c Coarsely chopped soy nuts
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
How To make Spanish Bulgur's Videos
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Lebanese Tabbouleh Salad | Great Ramadan Recipe!
This traditional Lebanese Tabbouleh Salad recipe is a healthy vegan Mediterranean appetizer made with bulgur, parsley, mint and chopped vegetables.
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???? INGREDIENTS
1/3 cup extra virgin olive oil
3 tablespoons lemon juice
1/4 cup extra fine bulgur wheat
2 bunches parsley about 2 cups chopped
1-2 vine-ripe firm tomatoes
2 green onions both green and white part
1/4 cup fresh mint leaves optional
Salt and pepper to taste
???? INSTRUCTIONS & FULL PRINTABLE RECIPE:
⏱️ TIMESTAMPS:
0:00 What is Tabbouleh?
0:36 Ingredients you need
0:54 Making the vinaigrette with bulgur
1:41 Chopping the parsley
2:25 Adding the mint, green onions, and tomatoes
3:37 Seasoning everything
3:51 Stirring in the bulgur mixture
4:18 Taste test.... yum!
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How to make Seafood Paella with Bulgur instead of rice
Substitute Arborio rice for Bulgur wheat for a variation on traditional paella.
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I love different alternatives to carbs and this is a great one.
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It is traditional to make lentils stew with plenty of cured meats in Spain but at home, we frequently cook them only with vegetables so they are lighter and less fatty but still full of flavor. This dish is so healthy and nutritious and we should all be eating it very often, so enjoy!
INGREDIENTS
100ml extra virgin olive oil £0.23
1 onion, thinly sliced £0.14
2 stalks of celery, cut into chunks £0.11
3 carrots, cut into chunks £0.15
1 head of garlic, thinly sliced £0.23
1 small green pepper, large dices £0.27
1/2 tbsp smoked paprika £0.07
1 tsp cumin powder £0.05
2 bay leaves £0.10
1 tin chopped tomatoes £0.28
3 tbsp vinegar £0.06
2 potatoes, cut into large chunks £0.20
300g lentils £0.70
1 pinch of dry oregano £0.05
25g of parsley, coarsely chopped £0.50
Salt £0.01
Pepper £0.01
2 litre of water £0.00
1 cube of vegetable stock £0.05
TOTAL: £3.21 / 4 = £0.80
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