Southwestern White Bean, Bulgur and Vegetable Stew Recipe

Summary

Preparation Time20 MinCooking Time25 Min
Ready In45 MinDifficulty LevelMedium
Health IndexHealthyServings6
CuisineCourse
MethodVegetarian
Main IngredientInterest Group,

Ingredients

 Dried great northern beans/Great northern beans - 1 1/2 cups canned, drained and rinsed3⁄4 Cup (12 tbs), picked over, rinsed, and soaked overnight
 Water3 1⁄4 Cup (52 tbs) (1 1/4 Cups Plus 2 Cups)
 Salt1⁄2 Teaspoon (To Taste Plus Additional)
 Salt To Taste (Additional Required)
 Bulgur1⁄2 Cup (8 tbs)
 Olive oil5 Teaspoon (1 Tablespoon Plus 2 Teaspoons)
 Spanish onion1 Medium, peeled and finely chopped
 Garlic4 Clove (20 gm), peeled and finely chopped
 Red bell pepper1 Large, cored, seeded, and diced
 Jalapenos2 , seeded and finely chopped (If You Prefer Less Spicy Food, Use Only 1)
 Zucchini1 Medium, diced
 Chili powder2 Teaspoon
 Cumin1 Teaspoon
 Coriander1 Teaspoon
 Firm tofu12 Ounce, cut into small cubes
 Canned crushed tomatoes1 1⁄2 Cup (24 tbs)
 Fresh ears of corn/1 cup frozen corn kernels2 , kernels removed
 Cilantro1⁄2 Cup (8 tbs), finely chopped
 Pepper To Taste
 Plain nonfat yogurt4 Tablespoon
 Scallions4 , trimmed and thinly sliced

Nutrition Facts

Serving size

Calories 374 Calories from Fat 76

% Daily Value*

Total Fat 9 g13.5%

Saturated Fat 1.3 g6.5%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 353.3 mg14.7%

Total Carbohydrates 64 g21.2%

Dietary Fiber 13.6 g54.6%

Sugars 8.4 g

Protein 19 g37.9%

Vitamin A 44.3% Vitamin C 93%

Calcium 23.1% Iron 28.8%

*Based on a 2000 Calorie diet

Directions

MAKING
1. In a pot cover the beans with water bring to a boil, reduce the heat, simmer the beans until they are tender, approximately 45 minutes, drain the beans and set them aside.
2. In the empty pot bring the 1 1/4 cups of water to a boil, add 1/2 teaspoon of salt and then slowly add the bulgur.
3. Remove the pot from the heat, cover it tightly to allow the bulgur to steam for 20 minutes or until it is tender and set it aside.
4. In a large Dutch oven heat all of the olive oil over medium heat and sauté the onion stirring it often, until it is soft.
5. Then saute the garlic in it, stirring it constantly, until it is fragrant.
6. Add the red bell pepper, jalapenos and a pinch of salt, cover the pot and steam-saute the ingredients, stirring them often, until they begin to soften.
7. Add and saute the zucchini, chili powder, cumin and coriander stirring them often, for 5 minutes.
8. Then add the tofu and stir well.
9. Raising the heat to high, pour in the remaining 2 cups of water, add the tomatoes and bring the mixture to a boil.
10. Cover the pot, reduce the heat and simmer the vegetables, stirring them often, for 15 minutes.
11. Then add the cooked beans and bulgur and simmer the stew for 10 minutes.
12. Add the corn and cilantro and season the stew with the salt and pepper.

SERVING
13. Among 4 individual plates divide the stew and garnish each portion with 1 tablespoon of the yogurt and one-quarter of the scallions.
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