Directions:
- Lightly saute the coursely cut onion and pepper and sliced celery for 2-3 minutes, then add the crushed garlic and sliced mushrooms and cook for further 1-2 minutes.
- Drain, rinse and add the beans then the chilli, cumin and coriander. Gently cook this mixture for a couple of minutes then add the chopped tomatoes and the stock made in enough water to cover the mixture.
- This may now be cooked on a hob (on a medium heat ) or in an oven (at 180c ) for about 45 minutes. Stir 2-3 times whilst cooking and add water if needed.
- At this point add the bulgar wheat and tomatoe puree. More water may be added if neccessary and the basil and mint if desired (these mellow the spice somewhat or if you prefer your food extra spicy this is your last chance to add more chilli etc) and this is then cooked for a further 15 minutes.
- At the very end add the english mustard and the Worcestershire sauce, These make this simple dish special.
- Salt and pepper to taste.
- Serve this with wholegrain rice, garlic toast, and a green salad.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 535.56 Kcal (2242 kJ) | ||
| Calories from fat | 98.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.97g | 17% | |
|---|---|---|---|
| Sodium | 14182.88mg | 591% | |
| Potassium | 612.7mg | 13% | |
| Total Carbs | 87.15g | 29% | |
| Sugars | 7.5g | 30% | |
| Dietary Fiber | 7.48g | 30% | |
| Protein | 6.95g | 14% | |
| Vitamin C | 43.1mg | 72% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 13.2mg | 74% | |
| Calcium | 76.8mg | 8% | |
| Amount Per 100 g | |||
| Calories | 138.43 Kcal (580 kJ) | ||
| Calories from fat | 25.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.84g | 17% | |
|---|---|---|---|
| Sodium | 3666.04mg | 591% | |
| Potassium | 158.37mg | 13% | |
| Total Carbs | 22.53g | 29% | |
| Sugars | 1.94g | 30% | |
| Dietary Fiber | 1.93g | 30% | |
| Protein | 1.8g | 14% | |
| Vitamin C | 11.1mg | 72% | |
| Iron | 3.4mg | 74% | |
| Calcium | 19.8mg | 8% | |
* 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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