Bulgur, Veg Chickpea And Bean Greek Super Food Stew Recipe

Name: Bulgur, Veg Chickpea And Bean Greek Super Food Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 sliced leek (1 big leek); 2 sliced onions (2 onions); 100 g sliced mushrooms; 100 g spinach (fresh or some frozen cubes); 4 minced garlic cloves; 500 g chickpeas (1 tin drained); 300 g broad beans (1 small tin drained); 500 g chopped tomatoes (1 tin); 175 g bulgur wheat; 1/2 teaspoon mint; 1/2 teaspoon basil; 1/2 teaspoon dill; 1 teaspoon Italian herb seasoning (optional); 1 tablespoon balsamic vinegar (or red wine vinegar); 100 ml red wine (optional); 1 tablespoon tomato paste; 400 ml stock; black pepper; 1 fresh lemongrass (optional); 1 lemon, juice of; 1 tablespoon olive oil

Servings: persons

1 sliced leek (1 big leek)
2 sliced onions (2 onions)
100 g sliced mushrooms
100 g spinach (fresh or some frozen cubes)
4 minced garlic cloves
500 g chickpeas (1 tin drained)
300 g broad beans (1 small tin drained)
500 g chopped tomatoes (1 tin)
175 g bulgur wheat
1/2 teaspoon mint
1/2 teaspoon basil
1/2 teaspoon dill
1 teaspoon Italian herb seasoning (optional)
1 tablespoon balsamic vinegar (or red wine vinegar)
100 ml red wine (optional)
1 tablespoon tomato paste
400 ml stock
black pepper
1 fresh lemongrass (optional)
1 lemon, juice of
1 tablespoon olive oil

1
Preheat oven to gas mark 4,.
2
In a heavy based pan, heat half the oil and saute the onion and leeks with garlic for 5 minutes. Add the spinach until it wilts (if using frozen then add frozen ones and let them melt a bit).
3
Add the tinned stuff the seasoning the bulgur wheat, wine vinegar and stock; mix well.
4
Use remaining olive oil to lightly grease a casserole dish. Pour mixture into this dish. If using lemongrass, bruise lightly and put in mixture and cover with foil,.
5
Bake for 40 minutes. Take out and stir. If not using lemongrass, mix the juice of the lemon into the pilaf at this stage. Serve with vegan Parmesan sprinkled over the top and black pepper.

558

kcal

Calories

Fat

101

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 21 ingredients. The key ingredients include: 1 sliced leek (1 big leek), 2 sliced onions (2 onions), 100 g sliced mushrooms, 100 g spinach (fresh or some frozen cubes), and more.

Yes, Bulgur, Veg Chickpea And Bean Greek Super Food Stew falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Bulgur, Veg Chickpea And Bean Greek Super Food Stew

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