Directions:
- Place the bulghur, hot water, and about a cup of the juice from the canned tomatoes in a small saucepan.
- Cover and bring to a boil on high heat, then lower the heat and simmer gently.
- Heat the olive oil in a large saucepan.
- Saute the onions, garlic, cumin, chili powder, and Tabasco or cayenne.
- When the onions are soft, stir in the bell peppers and saute for 2 to 3 minutes more.
- Chop the tomatoes right in the can and add them to the pan (I used canned diced tomatoes instead).
- Stir the corn and beans, and heat thoroughly on low heat.
- Taste the bulghur. When it is cooked but still chewy, add it to the pan with its liquid.
- Cover and simmer for a few minutes for the flavors to meld.
- Add salt to taste.
- Serve plain or topped with grated cheese and fresh cilantro.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 526.42 Kcal (2204 kJ) | ||
| Calories from fat | 78.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.73g | 13% | |
|---|---|---|---|
| Sodium | 35.27mg | 1% | |
| Potassium | 1902.57mg | 40% | |
| Total Carbs | 89.9g | 30% | |
| Sugars | 10.47g | 42% | |
| Dietary Fiber | 21.41g | 86% | |
| Protein | 25.97g | 52% | |
| Vitamin C | 63.6mg | 106% | |
| Vitamin A | 1mg | 33% | |
| Iron | 23.5mg | 131% | |
| Calcium | 140.2mg | 14% | |
| Amount Per 100 g | |||
| Calories | 134 Kcal (561 kJ) | ||
| Calories from fat | 20 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.22g | 13% | |
|---|---|---|---|
| Sodium | 8.98mg | 1% | |
| Potassium | 484.3mg | 40% | |
| Total Carbs | 22.88g | 30% | |
| Sugars | 2.67g | 42% | |
| Dietary Fiber | 5.45g | 86% | |
| Protein | 6.61g | 52% | |
| Vitamin C | 16.2mg | 106% | |
| Vitamin A | 0.3mg | 33% | |
| Iron | 6mg | 131% | |
| Calcium | 35.7mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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