BULGUR, VEG CHICKPEA AND BEAN GREEK SUPER FOOD STEW
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 flagolet 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.
Provided by cakeinmyface
Categories Beans
Time 1h
Yield 4 serving(s)
Number Of Ingredients 21
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.
Nutrition Facts : Calories 349.4, Fat 5.7, SaturatedFat 0.8, Sodium 781.5, Carbohydrate 63.8, Fiber 14, Sugar 7.9, Protein 15.5
BULGUR PILAF WITH CHICKPEAS AND HERBS
This is the type of satisfying high-protein grain and legume dish that easily occupies the center of your dinner plate, accompanied by vegetables or a salad. Cook the chickpeas, then use the soaking water for reconstituting the bulgur. It couldn't be a simpler dish to make.
Provided by Martha Rose Shulman
Categories dinner, lunch, main course, side dish
Time 1h35m
Yield Serves four to six
Number Of Ingredients 9
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.
Nutrition Facts : @context http, Calories 259, UnsaturatedFat 5 grams, Carbohydrate 42 grams, Fat 7 grams, Fiber 8 grams, Protein 10 grams, SaturatedFat 1 gram, Sodium 223 milligrams, Sugar 4 grams
FAVA BEAN STEW WITH BULGUR
I usually go through the tedious process of shelling and skinning fava beans to make this robust stew. But if fava beans aren't available in local markets, use frozen skinned favas instead.
Provided by Martha Rose Shulman
Categories dinner, weekday, one pot, main course
Time 1h45m
Yield Serves four
Number Of Ingredients 14
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.
Nutrition Facts : @context http, Calories 281, UnsaturatedFat 1 gram, Carbohydrate 60 grams, Fat 2 grams, Fiber 17 grams, Protein 16 grams, SaturatedFat 0 grams, Sodium 752 milligrams, Sugar 17 grams
CHICKPEA AND BULGUR STEW
Bulgur is not often used in soups, but works very nicely, adding protein and a chewy texture.
Yield 6 to 8 servings
Number Of Ingredients 15
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
CABBAGE WITH TOMATOES, BULGUR AND CHICKPEAS
This recipe is based on a Greek dish made with red cabbage. I've used both green and red cabbage, and I like it both ways. It's a comforting vegan dish that works as an entree or a side.
Provided by Martha Rose Shulman
Categories dinner, easy, weekday, one pot, main course, side dish
Time 40m
Yield Serves six
Number Of Ingredients 12
Steps:
- Heat the olive oil over medium heat in a large, heavy lidded skillet or Dutch oven. Add the onion, and cook, stirring often, until tender, about five minutes. Stir in a pinch of salt and the paprika. Cook, stirring, until the onion is thoroughly tender and infused with paprika, three to four minutes.
- Add the cabbage, and cook, stirring, for three minutes or until it begins to wilt. Stir in the tomatoes, sugar and vinegar, and add salt to taste. Bring to a simmer, lower the heat, cover and simmer 15 minutes until the cabbage is thoroughly tender.
- Stir in the dill and the water, and bring a to a boil. Add the bulgur and chickpeas. Stir to combine. When the water comes back to a boil, reduce the heat to low and cover. Simmer 10 minutes or until all of the water has been absorbed. Remove from the heat, taste and adjust seasonings, and serve hot or at room temperature.
Nutrition Facts : @context http, Calories 329, UnsaturatedFat 9 grams, Carbohydrate 50 grams, Fat 12 grams, Fiber 12 grams, Protein 11 grams, SaturatedFat 2 grams, Sodium 962 milligrams, Sugar 12 grams
GREEK BULGUR, CHICKPEA & BEAN CASSEROLE
Recipe from ivu.org. The author included a bunch of variations and substitutions; I'm putting in what I included. It's very satisfying and could easily go from vegetarian to vegan by using a cheese substitute.
Provided by lecole54
Categories Grains
Time 1h15m
Yield 6-8 serving(s)
Number Of Ingredients 20
Steps:
- Preheat oven to 350 degrees.
- In a heavy-based pot, heat half the oil and sauté the onion and leeks with garlic for 5 minutes, then add the spinach until it wilts (if using frozen then add frozen cubes and let them melt a bit).
- Add the canned 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. Bake for 40 minutes, take out stir. Mix the juice of the lemon into the casserole at this stage. Serve with Parmesan sprinkled over the top and black pepper.
Nutrition Facts : Calories 287.1, Fat 4, SaturatedFat 0.6, Sodium 266.3, Carbohydrate 52.7, Fiber 13.8, Sugar 5.8, Protein 13.5
BULGUR-AND-CHICKPEA SALAD
This quick-cooking, whole-grain side is good with broiled salmon, roast chicken and Balsamic Steak with Garlic Zucchini.
Provided by Martha Stewart
Categories Food & Cooking Salad Recipes
Number Of Ingredients 8
Steps:
- In a large bowl, combine bulgur with boiling water. Cover and let stand 20 minutes; drain and return to bowl. Rinse and drain chickpeas, then add to bowl with lemon zest and juice, olive oil, dill, and feta; season with salt and pepper.
Nutrition Facts : Calories 383 g, Fat 15 g, Fiber 12 g, Protein 12 g, SaturatedFat 4 g
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