BEAN & BULGUR CHILI
Come in from the cold to a piping hot bowl of this zesty bulgur and bean chili. The bulgur adds great texture and heartiness, so you won't miss the meat. -Tari Ambler, Shorewood, Illinois
Provided by Taste of Home
Categories Lunch
Time 1h5m
Yield 10 servings (3-1/2 quarts).
Number Of Ingredients 21
Steps:
- In a Dutch oven over medium heat, cook the onions, celery and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir in carrot and seasonings; cook and stir 1 minute longer., Stir in the tomatoes, beans, broth and tomato paste. Bring to a boil. Reduce heat; cover and simmer for 30 minutes., Meanwhile, cook bulgur according to package directions. Stir into chili; heat through. Garnish each serving with desired toppings.
Nutrition Facts : Calories 240 calories, Fat 3g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 578mg sodium, Carbohydrate 45g carbohydrate (9g sugars, Fiber 12g fiber), Protein 11g protein. Diabetic Exchanges
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.
BULGUR WITH CABBAGE AND GREEN BEANS
Bulgur is delicious with lightly browned onion and cabbage. The green beans add a companionable flavor and texture.
Yield 6 servings
Number Of Ingredients 6
Steps:
- Boil 2 cups water. Pour the water over the bulgur in a heatproof container. Cover and let stand until the water is absorbed, about 30 minutes. Or combine the water and bulgur in a small saucepan and simmer until the water is absorbed, about 15 minutes.
- Heat the oil in a large skillet or stir-fry pan. Add the onion and sauté over medium-low heat until translucent. Layer the cabbage and green beans over the onions, cover, and cook for 5 minutes. Then uncover, turn the heat up to medium-high, and sauté, stirring frequently until all the vegetables are lightly and evenly browned.
- Transfer the cooked bulgur to the skillet and stir it in. Sauté for another 3 to 4 minutes, stirring often. Season with salt and pepper, and serve.
- Bulgur with Cabbage and Green Beans (this page)
- Black Bean Salad with Feta and Red Peppers (page 43)
- Steamed summer squash
- Fresh fruit or any fruity dessert from Chapter Eleven
- Calories: 166
- Total Fat: 5g
- Protein: 5g
- Carbohydrate: 26g
- Cholesterol: 0mg
- Sodium: 12mg
CABBAGE WITH TOMATOES, BULGUR AND CHICKPEAS
This recipe is based on a Greek dish made with red cabbage. I've used both green and red cabbage, and I like it both ways. It's a comforting vegan dish that works as an entree or a side.
Provided by Martha Rose Shulman
Categories dinner, easy, weekday, one pot, main course, side dish
Time 40m
Yield Serves six
Number Of Ingredients 12
Steps:
- Heat the olive oil over medium heat in a large, heavy lidded skillet or Dutch oven. Add the onion, and cook, stirring often, until tender, about five minutes. Stir in a pinch of salt and the paprika. Cook, stirring, until the onion is thoroughly tender and infused with paprika, three to four minutes.
- Add the cabbage, and cook, stirring, for three minutes or until it begins to wilt. Stir in the tomatoes, sugar and vinegar, and add salt to taste. Bring to a simmer, lower the heat, cover and simmer 15 minutes until the cabbage is thoroughly tender.
- Stir in the dill and the water, and bring a to a boil. Add the bulgur and chickpeas. Stir to combine. When the water comes back to a boil, reduce the heat to low and cover. Simmer 10 minutes or until all of the water has been absorbed. Remove from the heat, taste and adjust seasonings, and serve hot or at room temperature.
Nutrition Facts : @context http, Calories 329, UnsaturatedFat 9 grams, Carbohydrate 50 grams, Fat 12 grams, Fiber 12 grams, Protein 11 grams, SaturatedFat 2 grams, Sodium 962 milligrams, Sugar 12 grams
BAKED GIANT WHITE BEANS WITH CABBAGE
This slow-baked bean and cabbage dish is luxurious in both taste and texture. The limas become soft and pillowy after their long, slow simmer, while releasing some of their starch into the bean broth; the cabbage sweetens over time and almost melts into the velvety broth. Baked beans with cabbage traditionally contain a ham bone or some salt pork for flavor, but I get that rich umami flavor with Parmesan rinds.
Provided by Martha Rose Shulman
Time 3h
Yield 6 servings.
Number Of Ingredients 10
Steps:
- Preheat the oven to 325 degrees.
- Heat the olive oil over medium heat in a large, ovenproof casserole and add the onion and carrots. Cook, stirring often, until the onion is tender, about 5 minutes, and stir in the cabbage and half the garlic. Cook, stirring, for another 5 minutes, until the cabbage has wilted.
- Add the beans, water, bouquet garni and salt and pepper. Bring to a simmer, cover and place in the oven. Bake 1 hour and add the remaining garlic; taste and adjust salt. Return to the oven and bake for another 1 to 1 1/2 hours, until the beans are very tender and creamy. Taste and adjust salt. Remove the bouquet garni. Stir in the chopped parsley. Serve hot or warm.
WARM CABBAGE AND GREEN BEANS
Provided by Elaine Louie
Categories dinner, main course
Time 2h
Yield 4 to 6 servings
Number Of Ingredients 24
Steps:
- To make the spiced butter: Melt butter in a medium saucepan over low heat, and add onion, garlic, ginger, fenugreek, cumin, cardamom, oregano, turmeric and basil. Cook for 15 minutes, stirring occasionally. Remove from heat and let stand until spices settle, about 10 minutes, then strain through a fine-mesh sieve into a heat-proof bowl. It may be stored in a tightly covered container for up to 3 weeks.
- To make the cabbage and green beans: Melt 1/2 cup spiced butter in a 12-to-14-inch sauté pan over medium heat. Add cabbage and sliced onion, and sauté until the cabbage is wilted, about 5 minutes. Add fresh tomatoes, canned tomatoes, garlic, mustard seeds, nigella seeds, turmeric, berbere, cardamom and ginger. Cook over low heat, stirring occasionally, until soft and fragrant, about 30 minutes.
- Meanwhile, pour 6 cups water into a medium saucepan and bring to a boil over high heat. Set aside a bowl of ice water. Add green beans to boiling water, reduce heat to low and simmer until tender, 3 to 5 minutes. Drain, plunge beans into ice water until chilled, then drain again.
- Fold green beans into tomatoes and cabbage. Simmer until the beans take on flavors of the spiced sauce, about 10 minutes. Adjust salt to taste. If desired, serve with injera or rice.
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