Spanish Bulgur

Yield: 8 servings

2 tb Vegetable oil; 1 ts Tarragon;
1 c Carrot; thinly sliced 1 ts Salt;
1/2 c Onion; Coarsely chopped 1 pn Freshly ground pepper;
1 cl Garlic; finely chopped 1 c Celery; coarsely chopped
1 1/4 c Bulgur; 1 c Green pepper; coarsely chop
3 c Hot chicken or beef broth; 1 c Garbanzo beans; cooked +
19 oz Can;tomatoes -drained
2 ts Paprika; 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.

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier, Nov 93