Spice Trade Beans & Bulgur
Calories 306 (26% from fat)
Fat 9 gram
Saturated Fat 0.5 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 324 mg.
Carb. 58 gram
Fiber 10 gram
Sugar 19 gram
Sugar Alcohol 0 gram
Protein 9 gram
4 cups onion, chopped
1 medium red bell pepper, chopped
1 Tbsp. cumin, ground
1 Tbsp. paprika
2 tsp. ginger, ground
1 tsp. black pepper, ground
1/2 tsp. ground cinnamon
1/2 tsp. cayenne pepper
3 Tbsp. canola oil, divided
5 garlic cloves (5 tsp.), minced
1 1/2 cups bulgur
1 can (28 ounces) crushed tomatoes
1 can (14.5 ounces) no salt added diced tomatoes, NOT drained
1 carton (32 ounces) vegetable broth
2 Tbsp. Splenda brown sugar blend
2 Tbsp. soy sauce
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1/2 cup golden raisins
fresh cilantro, minced
The original version of this recipe appeared in Taste of Home. We made a couple of changes to reduce the sugar and sodium. The final result is a hearty, spicy and slightly sweet dish.
1. Chop the onion and bell pepper. Set aside.
2. Combine the next six spice ingredients, cumin, paprika, ginger, pepper, cinnamon and cayenne pepper, in a bowl and set aside.
3. Heat a large non-stick pan over medium-high heat. Once the pan is hot, add 2 tablespoons of canola oil to the pan.
4. Put the onion and red bell pepper in the pan. Stir and saute until it starts to get tender, 3-4 minutes.
5. Mix in the bowl of spices and garlic. Cook 1 minute longer, then pour the mixture into a 5-quart slow cooker.
6. Wipe out the pan. Keep the heat medium-high. Add the remaining tablespoon of oil. Mix the bulgur in with the oil. Cook and stir for 2-3 minutes while bulgur toasts.
7. Pour the bulgur into the slow cooker.
8. Stir the crushed tomatoes, diced tomatoes, vegetable broth, brown sugar blend and soy sauce into the slow cooker. Cover and cook on LOW for 3-4 hours, until bulgur is tender.
9. Then stir in the chickpeas and raisins, cover and cook on low for an additional 30 minutes, until everything is hot. Divide into 9 servings. If you like cilantro, you can sprinkle it over the top.
Yield: 9 Servings, About 1 1/2 cups each