Bulgur, Veg Chickpea and Bean Greek Super Food Stew

Submitted by cakeinmyface

"This is one of my favourite stew things ever! Add whatever veggie to it you wish. I like putting carrots, parsnips and fine beans in other than what is specified below. Garnish with some vegan Parmesan and away you go. I think it's really good for you with loads of protein etc. I think you can substitute the beans for whatever beans you like. I've used pinto, broad and canneli, and flagolet before. You can even put a bit of chili in it if you like to spice it up. This is taken form "A Vegan Taste of Greece by Linda (surname I can't spell or pronounce sorry) one of the best cookbooks about/for vegans in my eyes. I end up having to change the recipe a bit in order to accommodate what's in my fridge."

 

• Ready In: 1hr
• Ingredients: 21
• Serves: 4

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

directions

1. Preheat oven to gas mark 4,.
2. In a heavy based pan, heat half the oil and sauté 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.

Reviews

[justcallmetoni]

Bulgur is one of my favorite grains and I'm always interested in new ways to incorporate it into my meals. This treatment was quick and easy to prepare using readily accessible ingredients. But the real joy was the results as the ingredients came together in perfect harmony. I used Fordhook lima beans in lieu of the broad beans and simmered the stew rather than baking it. This treatment requires doubling the broth and cooking for 20 minutes but worked just fine (and one less pan to clean). A light garnish or feta cheese and a perfect meal was born. Made for Pick A Chef Spring 2009.