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Fibre-rich: bulgur pilaf
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| Artist: |
_ |
| Categories: |
Vegetables |
| Yield: |
4 |
| Rating: |
0 |
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Ingredients:
| 1
| tbsp | Olive oil | | 2
| | Green onions, finely chop | | 1/2
| cup | Sweet red pepper, diced | | 3
| | Canned plum tomatoes, chop | | 1/2
| cup | Fresh basil, coarse chop | | | - or 1 tb dried | | 1
| cup | Bulgur | | 1 1/2
| cup | Stock, boiling | | | -veg or chicken | | 1/2
| tsp | Salt |
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Procedures:
| 1 | In large saucepan, heat oil over medium-high heat; cook green onions and red pepper, stirring, for 30 seconds. | | 2 | add tomatoes and basil; cook, stirring, for 2 minutes stir in bulgur, stirring to coat. | | 3 | Stir in boiling stock and salt; bring to boil. | | 4 | reduce heat to low; cook, covered, for about 20 minutes or until liquid is absorbed and bulgur is tender. | | 5 | Per serving: calories [about] 180, protein [g] 7, fat [g] 5, carbohydrate [g] 31, very high source of fibre |
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