Spanish Bulgur

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

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