Bulgur, Veg and Bean Greek Super Food Stew


  • Prep Time: 20 mins
  • Total Time: 1 hr
  • Servings: 4

About This Recipe

I orignally posted this on recipezaar now food.com.  Im not having much luck posting on food.com it wont let me update things properly so i have brought this much used recipe over to my blog.

“This is one of my favourite stew things ever! Add whatever veggie to it you wish. I like putting carrots, parsnips and fine beans in other than what is specified below. Garnish with some vegan Parmesan and away you go. I think it’s really good for you with loads of protein etc. I think you can substitute the beans for whatever beans you like. I’ve used pinto, broad and canneli, and flageolet before. You can even put a bit of chili in it if you like to spice it up. This is taken form “A Vegan Taste of Greece by Linda (surname I can’t spell or pronounce sorry) one of the best cookbooks about/for vegans in my eyes. I end up having to change the recipe a bit in order to accommodate what’s in my fridge. I often leave out the mint basil and Italian seasoning and onions and you can substitute the olive oil for low fat cooking spray to reduce calories.  The only things I consistently put in are garlic dill and leeks

Ingredients

    • 1 sliced leeks ( 1 big leek)
    • 2 sliced onions ( 2 onions)
    • 100 g sliced mushrooms
    • 100 g spinach ( fresh or some frozen cubes)
    • 4 minced garlic cloves
    • 500 g chickpeas ( 1 tin drained) or 300 g broad beans/butter beans)
    • 500 g chopped tomatoes ( 1 tin)
    • 175 g bulgur wheat
    • 1/2 teaspoon mint
    • 1/2 teaspoon basil
    • 1/2 teaspoon dill
    • 1 teaspoon Italian herb seasoning (optional)
    • 1 tablespoon balsamic vinegar ( or red wine vinegar optional)
    • 100 ml red wine (optional)
    • 1 tablespoon tomato paste
    • 400 ml vegetable stock
    • black pepper
    • 1 lemons, juice of (optional)
    • 1 tablespoon olive oil

Directions

  1. Preheat oven to gas mark 4,.
  2. 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).
  3. Add the tinned stuff the seasoning the bulgur wheat, wine vinegar and stock; mix well.
  4. Use remaining olive oil to lightly grease a casserole dish. Pour mixture into this dish  and cover with foil,.
  5. Bake for 40 minutes. Take out and stir.  Mix the juice of the lemon into the pilaf at this stage. Serve with vegan Parmesan sprinkled over the top and black pepper.

Nutrition Facts

Serving Size: 1 (568 g)

Servings Per Recipe: 4

Amount Per Serving

% Daily Value

Calories 349.4

Calories from Fat 50

14%

Amount Per Serving

% Daily Value

Total Fat 5.6g

8%

Saturated Fat 0.7g

3%

Cholesterol 0.0mg

0%

Sugars 7.8 g

Sodium 781.5mg

32%

Total Carbohydrate 63.8g

21%

Dietary Fiber 14.0g

56%

Sugars 7.8 g

31%

Protein 15.4g

30%

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