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One Dish Garbanzo Bake Recipe
|Water||2 1⁄4 Cup (36 tbs)|
|Cracked wheat/Bulgur wheat||3⁄4 Cup (12 tbs)|
|Green pepper||1 Small, cut into 1 inch chunks|
|Onion||1 Small, thinly sliced and separated into rings|
|Parsnip||1 , cut into 1/2-inch cubes (About 3/4 Cup After Discarding Woody Core)|
|Olive oil||1 Tablespoon|
|Canned garbanzo beans||15 Ounce, rinsed, drained (1 Can)|
|Canned unsalted tomato sauce||8 Ounce (1 Can)|
|Thinly sliced yellow squash||1⁄2 Cup (8 tbs)|
|Water||1⁄3 Cup (5.33 tbs)|
|Dried rosemary leaves||1⁄4 Teaspoon|
Calories 510 Calories from Fat 92
% Daily Value*
Total Fat 10 g16%
Saturated Fat 1.3 g6.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1052.7 mg43.9%
Total Carbohydrates 102 g34.1%
Dietary Fiber 27.3 g109.1%
Sugars 16 g
Protein 23 g45.2%
Vitamin A 3.3% Vitamin C 75.4%
Calcium 9.7% Iron 21.2%
*Based on a 2000 Calorie diet
Microwave at High for 4 to 6 minutes, or until water boils.
Place bulgur in small mixing bowl.
Add boiling water.
Cover and let stand for 30 minutes to soften.
Drain and press to remove excess moisture.
In 2-quart casserole, combine green pepper, onion, parsnip and olive oil.
Microwave at High for 4 to 5 minutes, or until tender-crisp, stirring once.
Stir in remaining ingredients, except bulgur.
Microwave at High for 9 to 14 minutes longer, or until vegetables are tender, stirring twice.
Let stand, covered, for 5 minutes.
Serve over bulgur, if desired.