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Bulgur With Tomatoes And Peppers

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Ingredients

cup (175 ml/120 g) bulgur
1 medium onion
4 yellow peppers
2 tomatoes
1 tbsp (15 ml) butter
cup (175 ml) vegetable or chicken stock
Salt and freshly ground pepper
1 tbsp (15 ml) chopped walnuts
3 tbsp (45 ml) chopped fresh parsley

Details

Serves: 2


Method

Rinse the bulgur in cold water and drain. Chop the onion and peppers; score, blanch, peel and dice the tomatoes.


Heat the butter in a medium saucepan. Stir in the onion, peppers and tomatoes, and cook for 2 minutes on medium heat, stirring constantly. Pour in the stock, bring to a boil, and season with salt and pepper. Stir in the bulgur and cook, covered, on low heat until the liquid is absorbed. Remove from the heat.


Toast the walnuts in a dry nonstick skillet (fry­ing pan) until golden and stir into the bulgur. Stir in the parsley. Put a clean tea towel over the saucepan, cover, and leave the bulgur to swell for another 30 minutes.

TIP:- You can find bulgur-a type of cracked wheat-in health-food or Middle Eastern grocery stores. It can be served on its own, with roasted or barbecued chicken, or with fried meatballs and salad.

Per serving:- approx. 328 calories 11 g protein, 10 g fat, 52 g carbohydrates

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