book - Curried Bulgur Casserole with Garbanzo Beans

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Curried Bulgur Casserole with Garbanzo Beans

 

Recipe By :Susann Geiskopf-Hadler & Mindy Toomay

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 1/2 cups bulgur -- uncooked

2 tablespoons olive oil

1 medium red bell pepper -- seeded and diced

3 green onions -- minced

1 cup fresh or frozen shelled peas -- see note

2 cups cooked garbanzo beans -- drained

1 tablespoon curry powder

1/4 teaspoon salt

3/4 cup plain soy or rice milk

1/2 cup minced fresh parsley

6 fresh lemon wedges -- optional

 

Bring 3 cups water to boil in a saucepan over high heat. Stir in the bulgur,

reduce the heat to low, cover, and simmer for about 20 minutes. Remove from the

heat and set aside until needed.

 

Meanwhile, preheat the oven to 350F. Heat the olive oil in a skillet over

medium heat. Add the bell pepper and onions and saute for about 2 minutes.

Stir in the peas, garbanzo beans, curry powder, and salt and cook 1 minute, then

stir in the soy milk and parsley.

 

Combine the garbanzo mixture with the cooked bulgur in a large bowl. Fold the

ingredients together until well blended, then spoon the mixture into a 1

1/2-quart casserole dish. Cover and bake for 20 minutes. Serve hot--with lemon

wedges, if desired.

 

Source:

" The Complete Vegan Cookbook "

Copyright:

" 2001 by Susann Geiskopf-Hadler and Mindy Toomay "

 

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Per Serving (excluding unknown items): 262 Calories; 7g Fat (21.6% calories from

fat); 10g Protein; 44g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 104mg

Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fat.

 

NOTES : The fragrance satisfies long before this dish is taken from the oven.

Warm and creamy in texture, it is sure to become a family favorite. For a

variation, you may use cilantro in place of the parsley.

NOTE- If using frozen peas, place them in a colander and rinse briefly under

warm water to melt off any ice crystals before adding them to the dish.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0