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Pressure-Cooker Spice Trade Beans and Bulgur

Ingredients

  • 3 tablespoons canola oil, divided
  • 1-1/2 cups bulgur
  • 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 carton (32 ounces) vegetable broth
  • 2 tablespoons soy sauce
  • 1 can (28 ounces) crushed tomatoes
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1/2 cup golden raisins
  • 2 tablespoons brown sugar
  • Minced fresh cilantro, optional

Directions

  • 1. Select saute setting on a 6-qt. electric pressure cooker. Adjust for medium heat; add 1 tablespoon oil. When oil is hot, cook and stir bulgur until lightly browned, 2-3 minutes. Remove from pressure cooker.
  • 2. Heat remaining 2 tablespoons oil in pressure cooker. Cook and stir onions and red pepper until crisp-tender, 2-3 minutes. Add garlic and seasonings; cook 1 minute longer. Press cancel. Add broth, soy sauce and bulgur to pressure cooker.
  • 3. Lock lid; close pressure-release valve. Adjust to pressure-cook on low for 12 minutes. Quick-release pressure. Press cancel. Select saute setting and adjust for low heat. Add tomatoes, beans, raisins and brown sugar; simmer, uncovered, until mixture is slightly thickened and heated through, about 10 minutes, stirring occasionally. 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.

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