Black Bean Bulgur
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1 cup bulgur wheat, dry
2 - 2 1/2 cups chicken broth or water
1 -12 ounce can chick peas, drained
1 -12 ounce can black beans, drained
1/4 cup green onions, chopped and sautéed
1 cup red pepper, chopped
1 cup cucumber, chopped, peeled and seeded
1 teaspoon Tabasco sauce
1 teaspoon cumin
2 tablespoons fresh cilantro, chopped
Salt to taste (if using water)
(optional) 1 can of cooked corn, drained may be added
Directions:
Simmer for 15 minutes, let stand for 5 minutes. Drain off any excess liquid.
Sauté onions in a small amount of vegetable oil or soften in microwave oven.
Combine all ingredients and serve hot. Garnish with fresh cilantro.
Servings: 8
Calories/Serving: 164
Nutrition: One serving provides approximately: 164 calories; 9 g protein; 30 g carbohydrates; 2 g fat (0 g saturated); 9 g fiber; 0 mg cholesterol; 120 mcg folate; 2 mg iron; 260 mg sodium.
Source: Wheat Foods Council
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