Spanish Bulgur

Makes 8 servings

Bulgur, chickpeas and 
soy nuts combine to provide a complete protein in Spanish bulgur, which tastes just as good as (or even better than) Spanish rice.


2 tbsp vegetable oil 30 ml
clove garlic, finely chopped
1 cup thinly sliced carrot 250 ml
1/2 cup coarsely chopped onion 125 ml
1 1/4 cup coarse bulgur 300 ml
can (19 oz / 540 mL) no-salt-added diced tomatoes, with juice
2 tsp paprika 10 ml
1 tsp dried tarragon or oregano 5 ml
1 tsp salt 5 ml
1 pinch freshly ground black pepper 1 pinch
2 1/4 cups hot vegetable stock or chicken stock 550 ml
1 cup coarsely chopped celery 250 ml
1 cup coarsely chopped green or red bell pepper 250 ml
1 cup rinsed drained canned or cooked chickpeas 250 ml
1/2 cup coarsely chopped soy nuts 125 ml


Step 1
In a skillet, heat oil over medium heat. Sauté garlic, carrot and onion for 5 minutes. Add bulgur and sauté for about 3 minutes or until bulgur is coated with pan juices.

Step 2
Stir in tomatoes with juice, paprika, tarragon, salt, pepper and stock; bring to a boil. Stir in celery and green pepper; reduce heat to low, cover and simmer for 15 minutes or until bulgur is almost tender.

Step 3
Stir in chickpeas and soy nuts; cover and simmer for 5 minutes or until bulgur is tender and juices are absorbed. Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork.


In place of the homemade stock, you can use store-bought reduced-sodium vegetable or chicken broth. If you do this, reduce the salt to 1/2 tsp (2 mL).

Nutrition & Notes

Nutrition Information
Valeur nutritive
Serving size: 1 cup (250 mL)
% Daily Value
% valeur quotidienne
Calories / Calories 222
Fat / Lipides 7 g
Saturated / saturés 1 g
+ Trans / trans
Cholesterol / Cholestérol 0 mg
Sodium / Sodium 442 mg
Carbohydrates / Glucides 33 g
Fiber / Fibres 7 g
Sugars / Sucres
Protein Protéines 9 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Diabetes Food Choice Values:
America’s Exchanges
1 Vegetable
1 1/2 Other Carbohydrates
1 Lean Meat
1 Fat
Canada’s Choices
1 1/2 Carbohydrates
1⁄2 Meat & Alternatives
1 Fat