Bulgur Veg Chickpea And Bean Greek Super Food Stew Recipes

BULGUR, VEG CHICKPEA AND BEAN GREEK SUPER FOOD STEW

Bulgur, Veg Chickpea and Bean Greek Super Food Stew image

This is one of my favourite stew things ever! Add whatever veggie to it you wish. I like putting carrots, parsnips and fine beans in other than what is specified below. Garnish with some vegan Parmesan and away you go. I think it's really good for you with loads of protein etc. I think you can substitute the beans for whatever beans you like. I've used pinto, broad and canneli, and flagolet before. You can even put a bit of chili in it if you like to spice it up. This is taken form "A Vegan Taste of Greece by Linda (surname I can't spell or pronounce sorry) one of the best cookbooks about/for vegans in my eyes. I end up having to change the recipe a bit in order to accommodate what's in my fridge.

Provided by cakeinmyface

Categories Beans

Time 1h

Yield 4 serving(s)

Number Of Ingredients 21

Ingredients

1 sliced leek (1 big leek)
2 sliced onions (2 onions)
100 g sliced mushrooms
100 g spinach (fresh or some frozen cubes)
4 minced garlic cloves
500 g chickpeas (1 tin drained)
300 g broad beans (1 small tin drained)
500 g chopped tomatoes (1 tin)
175 g bulgur wheat
1/2 teaspoon mint
1/2 teaspoon basil
1/2 teaspoon dill
1 teaspoon Italian herb seasoning (optional)
1 tablespoon balsamic vinegar (or red wine vinegar)
100 ml red wine (optional)
1 tablespoon tomato paste
400 ml stock
black pepper
1 fresh lemongrass (optional)
1 lemon, juice of
1 tablespoon olive oil

Steps:

Preheat oven to gas mark 4,.
In a heavy based pan, heat half the oil and sauté the onion and leeks with garlic for 5 minutes. Add the spinach until it wilts (if using frozen then add frozen ones and let them melt a bit).
Add the tinned stuff the seasoning the bulgur wheat, wine vinegar and stock; mix well.
Use remaining olive oil to lightly grease a casserole dish. Pour mixture into this dish. If using lemongrass, bruise lightly and put in mixture and cover with foil,.
Bake for 40 minutes. Take out and stir. If not using lemongrass, mix the juice of the lemon into the pilaf at this stage. Serve with vegan Parmesan sprinkled over the top and black pepper.

Nutrition Facts : Calories 349.4, Fat 5.7, SaturatedFat 0.8, Sodium 781.5, Carbohydrate 63.8, Fiber 14, Sugar 7.9, Protein 15.5

GREEK BULGUR, CHICKPEA & BEAN CASSEROLE

Greek Bulgur, Chickpea & Bean Casserole image

Recipe from ivu.org. The author included a bunch of variations and substitutions; I'm putting in what I included. It's very satisfying and could easily go from vegetarian to vegan by using a cheese substitute.

Provided by lecole54

Categories Grains

Time 1h15m

Yield 6-8 serving(s)

Number Of Ingredients 20

Ingredients

1 leek, sliced (1 big leek)
2 onions, sliced
3 1/2 ounces mushrooms, sliced
1 large carrot, diced
3 1/2 ounces spinach
4 garlic cloves
15 ounces chickpeas, drained
15 ounces pinto beans, drained
15 ounces chopped tomatoes
1 cup Bulgar wheat
1/2 teaspoon mint
1/2 teaspoon basil
1/2 teaspoon dill
1 teaspoon Italian herb seasoning
1 tablespoon red wine vinegar
1 tablespoon tomato paste
16 ounces vegetable stock
black pepper, to taste
1 lemon, juice of
1 tablespoon olive oil

Steps:

Preheat oven to 350 degrees.
In a heavy-based pot, heat half the oil and sauté the onion and leeks with garlic for 5 minutes, then add the spinach until it wilts (if using frozen then add frozen cubes and let them melt a bit).
Add the canned stuff, the seasoning, the bulgur wheat, wine vinegar and stock; mix well.
Use remaining olive oil to lightly grease a casserole dish, pour mixture into this dish. Bake for 40 minutes, take out stir. Mix the juice of the lemon into the casserole at this stage. Serve with Parmesan sprinkled over the top and black pepper.

Nutrition Facts : Calories 287.1, Fat 4, SaturatedFat 0.6, Sodium 266.3, Carbohydrate 52.7, Fiber 13.8, Sugar 5.8, Protein 13.5

SPICE TRADE BEANS & BULGUR

Spice Trade Beans & Bulgur image

A rich blend of spices adds flavor to tender, nutritious bulgur and garbanzo beans in this tangy stew that has just the right amount of heat. A hint of sweetness from golden raisins is the perfect accent. -Faith Cromwell, San Francisco, California

Provided by Taste of Home

Categories Side Dishes

Time 4h

Yield 10 servings.

Number Of Ingredients 19

Ingredients

3 tablespoons canola oil, divided
2 medium onions, chopped
1 medium sweet red pepper, chopped
5 garlic cloves, minced
1 tablespoon ground cumin
1 tablespoon paprika
2 teaspoons ground ginger
1 teaspoon pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon cayenne pepper
1-1/2 cups bulgur
1 can (28 ounces) crushed tomatoes
1 can (14-1/2 ounces) diced tomatoes, undrained
1 carton (32 ounces) vegetable broth
2 tablespoons brown sugar
2 tablespoons soy sauce
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1/2 cup golden raisins
Minced fresh cilantro, optional

Steps:

In a large skillet, heat 2 tablespoons oil over medium-high heat. Add onions and pepper; cook and stir until tender, 3-4 minutes. Add garlic and seasonings; cook 1 minute longer. Transfer to a 5-qt. slow cooker., In same skillet, heat remaining oil over medium-high heat. Add bulgur; cook and stir until lightly browned, 2-3 minutes., Add bulgur, tomatoes, broth, brown sugar and soy sauce to slow cooker. Cook, covered, on low 3-4 hours or until bulgur is tender. Stir in beans and raisins; cook 30 minutes longer. If desired, sprinkle with cilantro.

Nutrition Facts : Calories 245 calories, Fat 6g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 752mg sodium, Carbohydrate 45g carbohydrate (15g sugars, Fiber 8g fiber), Protein 8g protein.

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