Spice Trade Beans & Bulgur
TOTAL TIME: Prep: 30 min. Cook: 3-1/2 hours
YIELD: 10 servings.
A rich blend of spices adds flavor to tender, nutritious bulgur and garbanzo beans in this tangy dish that has just the right amount of heat. A hint of sweetness from golden raisins is the perfect accent. —Faith Cromwell, San Francisco, California
Ingredients
-
3 tablespoons canola oil, divided
-
2 medium onions, chopped
-
1 medium sweet red pepper, chopped
-
5 garlic cloves, minced
-
1 tablespoon ground cumin
-
1 tablespoon paprika
-
2 teaspoons ground ginger
-
1 teaspoon pepper
-
1/2 teaspoon ground cinnamon
-
1/2 teaspoon cayenne pepper
-
1-1/2 cups bulgur
-
1 can (28 ounces) crushed tomatoes
-
1 can (14-1/2 ounces) diced tomatoes, undrained
-
1 carton (32 ounces) vegetable broth
-
2 tablespoons brown sugar
-
2 tablespoons soy sauce
-
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
-
1/2 cup golden raisins
-
Minced fresh cilantro, optional
Directions
-
1.
In a large skillet, heat 2 tablespoons oil over medium-high heat. Add onions and pepper; cook and stir until tender, 3-4 minutes. Add garlic and seasonings; cook 1 minute longer. Transfer to a 5-qt. slow cooker.
-
2.
In same skillet, heat remaining oil over medium-high heat. Add bulgur; cook and stir until lightly browned, 2-3 minutes.
-
3.
Add bulgur, tomatoes, broth, brown sugar and soy sauce to slow cooker. Cook, covered, on low 3-4 hours or until bulgur is tender. Stir in beans and raisins; cook 30 minutes longer. If desired, sprinkle with cilantro.
Nutrition Facts
1-1/4 cups: 245 calories, 6g fat (0 saturated fat), 0 cholesterol, 752mg sodium, 45g carbohydrate (15g sugars, 8g fiber), 8g protein.
© 2024 RDA Enthusiast Brands, LLC