Vegetarian
| 1 | tbsp vegetable oil,canola |
| 1 | onion, chopped |
| 4 | garlic cloves , minced |
| 2 | celery stalks, chopped |
| 1 | carrot, chopped |
| 1 1/2 | tbsp chili powder |
| 1 | tbsp dried oregano |
| 1 | tsp cumin |
| 3 1/2 | cups diced tomatoes |
| 1 | cup stock, vegetable, low fat and low sodium |
| 3 1/2 | cups chickpeas, cooked, drained and rinsed |
| 3/4 | cup bulgur wheat |
| 1 | red bell pepper, chopped |
| 1/4 | tsp salt |
| 1/2 | tsp pepper |
- In large pot, heat oil over medium heatCook onions, garlic, celery, carrot, chili powder and cumin for about 5 minutes or till softened. Add tomatoes and stock. Bring to boil. Add chick peas and bulgur. Reduce heat and simmer for about 20 min. or until bulgur is tender. Add red pepper and salt and pepper and cook for another 10 minutes or till thickened.
- NOte: Rice can be substituted for bulgur but increase cooking time to 30 minutes.
Main Dish, Simmer, Sugar-Free
| Nutrition Facts | ||||||
Serving Size 323.4g |
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Amount Per Serving |
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|
Calories 555 Calories from Fat
94 |
||||||
% Daily Value* |
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|
Total Fat
10.4g 16%
|
||||||
|
Saturated Fat
1.3g 7%
|
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|
Cholesterol
0mg 0%
|
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|
Sodium
412mg 17%
|
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|
Total Carbohydrates
94.3g 31%
|
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|
Dietary Fiber
26.6g 106%
|
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|
Sugars
17.3g |
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|
Protein
26.6g
|
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|
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation. |
Nutritional Analysis
| Nutrition Grade
96% confidence  |
Good points |
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