Spanish Bulgur

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== Description ==
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 ==
* 2 tbsp vegetable oil
* 1 cup carrot, thinly sliced
* ½ cup onion, coarsely chopped
* 1 clove garlic, finely chopped
* 1¼ cup bulgur
* 3 cup hot chicken or beef broth
* 19 oz can, tomatoes
* 2 tsp paprika
* 1 tsp tarragon
* 1 tsp salt
* 1 pinch freshly ground pepper
* 1 cup celery, coarsely chopped
* 1 cup green pepper, coarsely chop
* 1 cup garbanzo beans, cooked and drained
* ½ cup soy nuts, coarsely chopped
== Directions ==
# Heat oil in a frypan.
# Add carrot, onion and garlic.
# Stir-cook over medium heat 5 minutes.
# Add bulgur.
# Continue to stir-cook about 3 minutes 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 minutes.
# Stir in celery, green pepper, chick peas and soy nuts; cover and simmer 15 minutes longer until bulgur is tender and juices are absorbed.
# Turn off heat, let stand, covered, 10 minutes.
# Fluff with a fork. 
== Nutritional information ==
1 cup serving - 201 calories, 1 protein choice, 2 starchy choices 32 grams carbohydrate, 7 grams protein, 5 grams fat.
Category:Beef stock and broth Recipes
Category:Bulgur Recipes
Category:Carrot Recipes
Category:Chicken stock and broth Recipes
Category:Chickpea Recipes
Category:Diabetic-friendly Recipes
Category:Green bell pepper Recipes
Category:Soynut Recipes
Category:Tomato Recipes