Prep 15 mins
Cook 40 mins
This is a bit different as it uses burghul. If you prefer you can substitute the burghul with brown rice but it will increase the GI. It will still remain within the low-GI range however. Australian measurements used.
- 125 g burghul (bulgur)
- 2 teaspoons olive oil
- 1 large onion, chopped finely
- 2 garlic cloves, crushed
- 1 teaspoon chili powder (or more if preferred)
- 2 teaspoons ground cumin
- 1 teaspoon cayenne pepper
- 1⁄2 teaspoon ground cinnamon
- 2 (400 g) cans chopped tomatoes
- 750 ml reduced-sodium vegetable stock
- 2 (400 g) cans red kidney beans, drained & rinsed
- 2 (300 g) cans chickpeas, drained & rinsed
- 1 (310 g) can corn kernels, drained
- 2 tablespoons tomato paste
- 3 tablespoons chopped parsley
- Put burghul in a small-medium bowl then add 250ml hot water. Leave to soak for 10 minutes.
- While burghul is soaking heat oil in a large saucepan and cook onion over med-low heat for 10 minutes, until soft and golden. Stir often.
- Add garlic and spices and cook, stirring for 1 minute.
- Mix in the burghul, stock and tomatoes. Bring to the boil and simmer for 10 minutes. Stir in the beans, chickpeas, corn and tomato paste then simmer for 20 minutes. Stir often.
- Garnish with parsley. You can also top with a little low-fat natural yoghurt and grated low-fat cheese.
WONDERFUL! MARVELOUS! FANTASTICO! I subbed cooked brown rice for burghul and just added it in with the beans. I used 4-5 cups of cooked brown rice, and a can of chickpea (garbanzo), white kidney, and pinto beans. I ommitted the corn (not a big fan). I upped the onion and garlic too, I think. I subbed curry for chili powder (I know, I know...but it's what I HAD on hand), and used half a teaspoon. I used about 3/4 a teaspoon of cayenne and upped the cumin to about 2.5 teaspoons. This was all per my personal tastes. I used slightly less chopped tomato and slightly more paste and water. I used dried parsley, and probably tossed in a bit of cilantro as well, also dried. In other words, I tweeked this a bit to match what I had on hand and let it cook to thicken a bit and then I froze half of it. I topped this with a dallop of sour cream, some shredded cheddar and some chili peppers and green peppers I bought prepared that had been marinating in oil. I served with tortilla chips. Was truly delicious, but my family thought it far too spicy. I could barely taste the heat, so I was perplexed, but forget about them! This one is a keeper...and I'll just freeze in "me size" portions for times when I need something tasty and healthy right quick. Thank you!!!