Low Gi Bean And Bulgur Casserole – a delicious recipe with onion, packet, mushrooms, courgette, peppers, mixed beans. Easy to follow and perfect for any occasion.
Serves 4
General
Servings:persons
1
Make up at least 500ml (half a kettle) of vegetable stock using double the usual amount of bouillon.
2
Chop the onion and fry lightly in 'good' oil (flaxseed) in a large saucepan. Add the tofu and fry for a couple of minutes until the tofu starts to brown, then slice the courgette and mushrooms and add. While frying, chop both peppers (any way works, but lengthways gives a striking effect) and add to the pan. Throw in a pinch of chilli powder and cumin, plus coriander if you have any (I didn't) as well as the rinsed beans; stir vigorously to spread the flavour.
3
After a few minutes add the stock, bring to the boil and reduce to a simmer. Add bulgur wheat and stir frequently for about 15 minutes, or until it has a risotto-like consistency. The end product is a nourishing, warming, low-GI, vegan dish that will make at least 2 servings and tastes great cold :)
19
kcal
Calories
3
g
Carbs
2
g
Protein
CarbsProtein
* 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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Frequently Asked Questions
This recipe makes 4 servings. You can adjust the portion size directly on this page.
You need 8 ingredients. The key ingredients include: 1 medium onion, Half a packet marinated tofu, 2 mushrooms, Half a courgette, and more.
Yes, Low Gi Bean And Bulgur Casserole falls under the General 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.
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