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Description Edit

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

  • Makes 8 cups.

Ingredients Edit

Directions Edit

  1. Heat oil in a frypan.
  2. Add carrot, onion and garlic.
  3. Stir-cook over medium heat 5 minutes.
  4. Add bulgur.
  5. Continue to stir-cook about 3 minutes until bulgur is coated with pan juices.
  6. Add broth, tomatoes, paprika, tarragon, salt and pepper.
  7. Heat to a boil; reduce heat, cover and simmer 30 minutes.
  8. Stir in celery, green pepper, chick peas and soy nuts; cover and simmer 15 minutes longer until bulgur is tender and juices are absorbed.
  9. Turn off heat, let stand, covered, 10 minutes.
  10. Fluff with a fork.

Nutritional information Edit

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

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