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Braised Bulgur & Cabbage

:  January/February 1998, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.8 (4 votes)

Cooking hearty cabbage with nutty-tasting bulgur makes for a practical and nutrient-rich braise that marries nicely with pork or chicken.


READER'S COMMENT:
"Made as written other than substituted pomegranate juice for soy and walnut for peanuts and served with middle eastern fare. Easy and good way to use the abundant cabbage of winter.. "
Braised Bulgur & Cabbage Recipe

Makes: 4 servings, about 11/4 cups each

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 2 teaspoons canola oil
  • 3/4 cup bulgur, (see Note)
  • 1 large onion, chopped
  • 2 cups chopped green cabbage
  • 2 cups sliced carrots
  • 1 1/2 cups reduced-sodium chicken broth, or vegetable broth
  • 1 tablespoon reduced-sodium soy sauce, or tamari
  • 1/2 cup chopped unsalted dry-roasted peanuts
  • 2 tablespoons chopped fresh parsley

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Preparation

  1. Heat oil in a Dutch oven or large saucepan over medium heat. Add bulgur, onion, cabbage and carrots; cook, stirring, until the vegetables begin to soften, about 1 minute. Add broth and soy sauce (or tamari); bring to a boil. Reduce heat to low, cover and simmer until the bulgur is tender and the broth is absorbed, 10 to 15 minutes. Serve hot, sprinkled with peanuts and parsley.

Tips & Notes

  • Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.

Nutrition

Per serving: 280 calories; 12 g fat ( 2 g sat , 6 g mono ); 2 mg cholesterol; 37 g carbohydrates; 11 g protein; 9 g fiber; 244 mg sodium; 564 mg potassium.

Nutrition Bonus: Vitamin A (160% daily value), Fiber (38% dv), Vitamin C (35% dv), Folate (18% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 vegetable, 2 1/2 fat (mono)


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Recipe Categories

Type of Dish
Main dish, Other
Main dish, vegetarian
Ethnic/Regional
Middle Eastern
Health & Diet Considerations
Low cholesterol
Low saturated fat
Heart healthy
High fiber
High potassium
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Everyday favorites
Vegan
Vegetarian
Publication
The EatingWell Diabetes Cookbook (2005)
January/February 1998
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