Chickpea And Bulgur Stew Recipes

BULGUR, VEG CHICKPEA AND BEAN GREEK SUPER FOOD STEW

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.

CHICKPEA AND BULGUR STEW

Steps:

• Heat 1 1/2 tablespoons of the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and celery and continue to sauté until all are golden.
• Add the water, turnips, cabbage, bulgur, tomatoes, bay leaves, seasoning, and paprika. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for about 30 to 35 minutes, or until the bulgur and vegetables are tender. Discard the bay leaves.
• Add the chickpeas, then season with salt and pepper. Simmer over very low heat for 10 minutes longer. If time allows, let the soup stand off the heat for about an hour, then heat through before serving.
• Just before serving, heat the remaining oil in a small skillet. Sauté the bell pepper over medium heat until lightly touched with brown spots. After ladling the soup into bowls, top each serving with a few strips of sautéed bell pepper.
• Per serving:
• Calories: 189
• Total fat: 7g
• Protein: 6g
• Fiber: 8g
• Carbohydrate: 29g
• Cholesterol: 0mg
• Sodium: 150mg