PRESSURE-COOKER SPICE TRADE BEANS AND BULGUR
A rich blend of treasured spices turn nutritious bulgur and chickpeas into a tangy stew with just the right amount of heat. And the hint of sweetness from golden raisins makes the perfect accent. -Faith Cromwell, San Francisco, California
Provided by Taste of Home
Categories Side Dishes
Time 45m
Yield 10 servings.
Number Of Ingredients 19
Steps:
- Select saute setting on a 6-qt. electric pressure cooker. Adjust for medium heat; add 1 tablespoon oil. When oil is hot, cook and stir bulgur until lightly browned, 2-3 minutes. Remove from pressure cooker., Heat remaining 2 tablespoons oil in pressure cooker. Cook and stir onions and red pepper until crisp-tender, 2-3 minutes. Add garlic and seasonings; cook 1 minute longer. Press cancel. Add broth, soy sauce and bulgur to pressure cooker. , Lock lid; close pressure-release valve. Adjust to pressure-cook on low for 12 minutes. Quick-release pressure. Select saute setting and adjust for low heat. Add tomatoes, beans, raisins and brown sugar; simmer, uncovered, until mixture is slightly thickened and heated through, about 10 minutes, stirring occasionally. 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.
SPICE TRADE BEANS & BULGUR
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
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.
CURRIED GARBANZO BEANS AND BULGUR LIME SALAD
This comes from 125 Meatless Main Dishes. Posting for ZWT3. They say to serve this with rye crackers and Jarlsberg cheese. This would be a nice lunch or summertime dinner.
Provided by dicentra
Categories Grains
Time 40m
Yield 4 serving(s)
Number Of Ingredients 20
Steps:
- Bring 2 cups of water to boil along with the salt and pepper. Stir in the bulgur and return to a boil.
- Cover, reduce heat to low and simmer for 20 minutes. Let stand an additional 5 minutes before removing the lid.
- Heat the olive oil in a large skillet, then add the red onion, garlic and ginger. Cook for several minutes over a medium heat, stirring often.
- Add the tomato and stir until almost all of the liquid evaporates.
- Stir in the cumin, coriander, cayenne and turmeric. Cook about 2 minutes, stirring constantly, until the spices become aromatic.
- Add the garbanzo beans and ½ cup water. Cover and simmer over a low heat, stirring occasionally, until a thick sauce develops, about 15 minutes.
- Combine with the cooked bulgur, then stir in the green onions, parsley, cilantro and lime juice.
- Chill several hours or overnight.
- To serve, place 2 lettuce leaves on each serving plate and mound the salad on top. Garnish with lime wedges.
Nutrition Facts : Calories 279.7, Fat 8.7, SaturatedFat 1.2, Sodium 448, Carbohydrate 45, Fiber 9.3, Sugar 3.2, Protein 8.8
BULGUR, VEG CHICKPEA AND BEAN GREEK SUPER FOOD STEW
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
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
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