Bulgur Veg Chickpea And Bean Greek Super Food Stew

CHICKPEA AND BULGUR STEW

Steps:

• Heat 1 1/2 tablespoons of the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and celery and continue to sauté until all are golden.
• Add the water, turnips, cabbage, bulgur, tomatoes, bay leaves, seasoning, and paprika. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for about 30 to 35 minutes, or until the bulgur and vegetables are tender. Discard the bay leaves.
• Add the chickpeas, then season with salt and pepper. Simmer over very low heat for 10 minutes longer. If time allows, let the soup stand off the heat for about an hour, then heat through before serving.
• Just before serving, heat the remaining oil in a small skillet. Sauté the bell pepper over medium heat until lightly touched with brown spots. After ladling the soup into bowls, top each serving with a few strips of sautéed bell pepper.
• Per serving:
• Calories: 189
• Total fat: 7g
• Protein: 6g
• Fiber: 8g
• Carbohydrate: 29g
• Cholesterol: 0mg
• Sodium: 150mg

BULGUR WITH SWISS CHARD, CHICKPEAS AND FETA

Steps:

• Bring 2 cups water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, cover and simmer 20 minutes or until the water is absorbed. Remove from the heat and uncover. Place a clean dish towel over the pan, then replace the lid. Allow to sit undisturbed for 10 minutes.
• Preheat the oven to 350 degrees. Oil a 2-quart baking dish. Toss the cooked bulgur with 1 tablespoon of olive oil and spread in the baking dish in an even layer.
• Add water to a steamer pot, and bring to a boil. Place the Swiss chard in the steamer (you can use a pasta pot with an insert for this), and steam until it wilts, about four to five minutes. Drain, rinse with cold water and squeeze out the excess water with your hands. Chop coarsely and transfer to a bowl.
• Heat another tablespoon of the olive oil in a small frying pan. Add the garlic. Cook, stirring, just until fragrant and translucent, 30 seconds to a minute, and scrape into the bowl with the chard. Add the remaining 2 tablespoons of olive oil, the chickpeas and dill. Season with salt and pepper, and toss together.
• Lay the chard mixture over the bulgur. Top with the feta, and gently push the feta cheese down into this mixture. Bake 30 minutes or until sizzling. Serve hot.

BULGUR PILAF WITH CHICKPEAS AND HERBS

Steps:

• Drain the soaked chickpeas, and place in a pot with 1 quart water. Bring to a boil, reduce the heat and simmer one hour. Add salt to taste and continue to simmer for 30 minutes to an hour, until the chickpeas are tender.
• Place the bulgur in a 2-quart bowl. Place a strainer over the bowl, and drain the chickpeas so that the hot broth covers the bulgur. Set the chickpeas aside. Cover the bowl, and allow the bulgur to sit until fluffy, about 20 to 30 minutes. Strain and press out excess liquid.
• Heat 1 tablespoon of the oil over medium heat in a large, heavy skillet, and add the scallions. Cook, stirring, until tender, two or three minutes. Stir in the garlic, and continue to cook until fragrant, 30 seconds to a minute. Stir in the bulgur and chickpeas. Add the herbs and the remaining tablespoon of olive oil, and toss together. Remove from the heat, add lemon juice and pepper, taste and adjust salt. Add more lemon juice if desired. Serve hot or room temperature.

FAVA BEAN STEW WITH BULGUR

Steps:

• In a large, lidded skillet or Dutch oven, heat the olive oil over medium heat. Add the onions. Cook, stirring, until tender, about five minutes. Add the garlic, half the parsley, half the cilantro and salt to taste. Continue to cook for another minute or two, stirring. Add the tomatoes, and cook, stirring often, for 10 to 15 minutes until the tomatoes have cooked down and smell fragrant.
• Add the fava beans, tomato paste, cinnamon, paprika, cayenne and 2 cups water, or enough to just cover the vegetables, and bring to a simmer. Simmer 30 minutes or until the favas are tender and the stew very fragrant. Stir in the remaining parsley and cilantro, grind in some pepper and taste and adjust salt.
• While the stew is simmering, reconstitute the bulgur. Bring 2 cups water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, cover and simmer 20 minutes or until the water is absorbed. Remove from the heat and uncover. Place a clean dish towel over the pan, then replace the lid. Allow to sit undisturbed for 10 minutes. Alternatively, place the bulgur in a medium bowl with salt to taste, and cover with 2 cups hot or boiling water. Allow to sit for 20 to 25 minutes until most of the water is absorbed. Drain through a strainer, and squeeze out the water.
• Spoon bulgur into wide soup bowls, and top with the fava bean stew. Drizzle on some olive oil, and serve.

BULGUR, VEG CHICKPEA AND BEAN GREEK SUPER FOOD STEW

Steps:

• Preheat oven to gas mark 4,.
• In a heavy based pan, heat half the oil and sauté the onion and leeks with garlic for 5 minutes. Add the spinach until it wilts (if using frozen then add frozen ones and let them melt a bit).
• Add the tinned stuff the seasoning the bulgur wheat, wine vinegar and stock; mix well.
• Use remaining olive oil to lightly grease a casserole dish. Pour mixture into this dish. If using lemongrass, bruise lightly and put in mixture and cover with foil,.
• Bake for 40 minutes. Take out and stir. If not using lemongrass, mix the juice of the lemon into the pilaf at this stage. Serve with vegan Parmesan sprinkled over the top and black pepper.