Name: Braised Bulgur & Cabbage
Total time: 35 min
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; ½ cup chopped unsalted dry-roasted peanuts; 2 tablespoons chopped fresh parsley

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
½ cup chopped unsalted dry-roasted peanuts
2 tablespoons chopped fresh parsley

Directions

Step 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.

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Tips

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, buylebanese.com.

Nutrition Facts

Per Serving:

276 calories; protein 10.6g; carbohydrates 36.3g; dietary fiber 8.2g; sugars 7g; fat 12g; saturated fat 1.7g; vitamin a iu 10887.2IU; vitamin c 22.2mg; folate 64.7mcg; calcium 66.8mg; iron 1.7mg; magnesium 94.4mg; potassium 636.5mg; sodium 399.8mg; thiamin 0.2mg.

Exchanges:

11/2 starch
1 vegetable
21/2 fat (mono)

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Nutrition Facts

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Ingredients

Directions

Tips

Nutrition Facts