Spanish Bulgur

Ingredients: 

      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

Methods:

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.