Real African Dishes: [MC-AllEthnic-Recipes] Bulgur with Leeks and Swiss Chard

Saturday, June 22, 2013

[MC-AllEthnic-Recipes] Bulgur with Leeks and Swiss Chard

* Exported from MasterCook *

                    Bulgur with Leeks and Swiss Chard

Recipe By     :
Serving Size :
4     Preparation Time :0:00
Categories    :
LowCal (Less than 300 cals)     LowFat
(Less than 30%)
                Vegan

Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
2        tablespoons olive oil
2                     medium-size leeks -- white
and tender green parts chopped
1             pound Swiss chard -- stems cut into 1-inch pieces,
leaves torn into large pieces
2               cups sliced mushrooms
4             cloves garlic -- minced (about 4 tsp.)
2 3/4           cups low-sodium vegetable broth
1                cup bulgur

Heat oil in large pot over medium-high heat. Add leeks
and chard stems,
and cook 4 minutes, or until softened, stirring often.
Add mushrooms, and
cook 5 minutes, or until softened, stirring occasionally.
Add garlic and
chard leaves. Cover, and cook 5 minutes, or until leaves
are wilted,
stirring occasionally. Season with salt and pepper.

Stir in broth and bulgur. Bring to a boil, reduce heat to
medium low,
cover, and simmer 10 minutes, or until liquid is absorbed
and bulgur is
tender. Remove pan from heat, and serve.

Serves 4

Per SERVING: Calories: 252 (25% fat cals), Protein: 9g,
Total fat: 7g,
Saturated fat: g, Carbs: 42g, Cholesterol: mg, Sodium:
660mg, Fiber: 9g,
Sugars: 4g

ChupaNote: if you don't have chard, spinach works well
also. Replace the
bulgur with quinoa for a gluten-free meal.
If you make the bulgur and the vegetables separately,
this makes a good
potluck vegan contribution. Sprinkle with feta, and red
pepper flakes to
finish.

Cuisine:
"Mediterranean"
Source:
"Vegetarian
Times Issue: October 1, 2006   p.33"
S(Formatted by Chupa Babi):
"June
2013"
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Per Serving (excluding unknown items): 276 Calories; 8g Fat
(23.5%
calories from fat); 15g Protein; 41g Carbohydrate; 12g
Dietary Fiber; 0mg
Cholesterol; 614mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 2
1/2
Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 793 0 0 0 0 0