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2 tbsp vegetable oil
1 cup thinly sliced carrots
1/2 cup coarsely chopped onion
1 clove garlic, finely chopped
1 1/4 cups bulgar wheat
3 cups vegetable broth
1 can (19 oz) tomatoes
2 tsp paprika (optional)
1 tsp tarragon
1 tsp salt
pinch of finely ground pepper
1 cup coarsely chopped celery
1 cup coarsely green pepper
1 cup cooked garbanzo beans (chick peas), drained
1 cup coarsely chopped soy nuts (can substitute unsalted cashew nuts)


  1. Heat oil in a frying pan. Stir-cook carrot, onion and garlic over medium heat for approximately 5 minutes.
  2. Add bulgar and continue to stir-cook about 3 minutes untl bulgar is coated with pan juices.
  3. Add broth, tomatoes, paprika, tarragon, salt and pepper. Heat to a boil, then reduce heat, cover and simmer 30 minutes.
  4. Stir in celery, green pepper, garbanzo beans and soy nuts. Cover and simmer 15 minutes longer until bulgar is tender and juices are absorbed.
  5. Turn off heat and let stand covered for 10 minutes. Fluff with a fork.


Makes 8 one cup servings.

Per serving: 32g carbohydrate, 7g protein, 5g fat, equating to 201 calories.

This recipe tastes as good as or even better than Spanish rice, and contains greater amounts of fibre, vitamins and minerals.

Bulgar is a cereal food made from several different wheat species (usually durum wheat), sold parboiled, dried and de-branned. Whole grain (higher fibre) bulgar can be found in natural food stores. Bulgar is sometimes confused with cracked wheat, which is crushed wheat grain that has not been parboiled.

The bulgar, garbanzo beans and soy nuts combine to provide a complete* protein.

*Plant proteins are “incomplete” (they contain only some amino acids, and which ones they contain varies by species). This is why vegetarians must be careful to eat certain foods in combination (i.e. beans with rice); by combining the amino acids in multiple foods they will get a more complete protein. To learn more, click here.

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