Spanish Bulgur
Makes 8 3/4-cup servings
Bulgur makes a quick and delicious Spanish pilaf. Serve it with chili or refried beans.
2 cups dry bulgur
3 1/2 cups boiling water
2 garlic cloves, minced
2 teaspoons olive oil
4 – 6 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
Place bulgur in a large bowl and pour boiling water over it. Cover the bowl and let stand 20 minutes, until the bulgur is tender. Drain off any excess water.
In a large skillet, sauté garlic in oil for a few seconds over medium heat. Do not let it brown. With the pan still on the heat, stir in soaked bulgur, and add chili powder, cumin, and salt. Turn with a spatula to mix in the spices and continue cooking until the mixture is very hot. Serve immediately.
Per 3/4-cup serving
- Calories: 136
- Fat: 1.9 g
- Saturated Fat: 0.3 g
- Calories from Fat: 12.3%
- Cholesterol: 0 mg
- Protein: 4.6 g
- Carbohydrates: 27.6 g
- Sugar: 0.4 g
- Fiber: 6.9 g
- Sodium: 169 mg
- Calcium: 22 mg
- Iron: 1.2 mg
- Vitamin C: 1.1 mg
- Beta Carotene: 191 mcg
- Vitamin E: 0.6 mg
Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.