Spice Trade Beans & Bulgur

  Side Dishes

A rich blend of treasured spices flavors tender, nutritious bulgur and chickpeas in a tangy, nutritious stew that has just the right amount of heat. A hint of sweetness from golden raisins is the perfect accent.

Spice Trade Beans & Bulgur

Average Rating: 5

TOTAL TIME: Prep: 30 min. Cook: 3-1/2 hours
YIELD: 10 servings.

Ingredients

  • 3 tablespoons canola oil, divided
  • 2 medium onions, chopped
  • 1 medium sweet red pepper, chopped
  • 5 garlic cloves, minced
  • 1 tablespoon ground cumin
  • 1 tablespoon paprika
  • 2 teaspoons ground ginger
  • 1 teaspoon pepper
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon cayenne pepper
  • 1-1/2 cups bulgur
  • 1 can (28 ounces) crushed tomatoes
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 1 carton (32 ounces) vegetable broth
  • 2 tablespoons brown sugar
  • 2 tablespoons soy sauce
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1/2 cup golden raisins
  • Minced fresh cilantro, optional

Instructions

  • 1. In a large skillet, heat 2 tablespoons oil over medium-high heat. Add onions and pepper; cook and stir until tender, 3-4 minutes. Add garlic and seasonings; cook 1 minute longer. Transfer to a 5-qt. slow cooker.
  • 2. In same skillet, heat remaining oil over medium-high heat. Add bulgur; cook and stir until lightly browned, 2-3 minutes or until lightly browned.
  • 3. Add bulgur, tomatoes, broth, brown sugar and soy sauce to slow cooker. Cook, covered, on low 3-4 hours or until bulgur is tender. Stir in beans and raisins; cook 30 minutes longer. If desired, sprinkle with cilantro.

Nutrition Facts

1-1/4 cups: 245 calories, 6g fat (0 saturated fat), 0 cholesterol, 752mg sodium, 45g carbohydrate (15g sugars, 8g fiber), 8g protein.

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