Bulgur is a low-glycemic index grain that can help improve your blood sugar.
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This savory loaf is delicious with mashed potatoes and brown gravy or as a sandwich filling. For an easy way to finely chop the vegetables, try a food processor.
Makes 12 (1-slice) servings
1 cup dry bulgur
1 1/2 cups boiling water
2 tablespoons water
1 small onion, finely chopped
1 medium carrot, shredded or finely chopped
2 celery stalks, finely chopped
1 pound mushrooms, finely chopped
1/2 cup walnuts, finely chopped
1/3 cup potato flour
1/2 teaspoon dried marjoram
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon dried sage
1/4 teaspoon black pepper
3 tablespoons ketchup or barbecue sauce
1 tablespoon reduced-sodium soy sauce
4 teaspoons stone-ground mustard
Vegetable oil spray
Additional ketchup or barbeque sauce for topping
Place bulgur in a large bowl and pour boiling water over it. Soak until bulgur is tender and most of the water is absorbed, about 15 minutes. Heat 2 tablespoons water in a nonstick skillet and add onion, carrot, and celery. Cook over medium-high heat for 3 minutes, stirring often. Stir in mushrooms and continue cooking, stirring occasionally, until vegetables are soft and mushrooms are brown, about 5 minutes.
Preheat oven to 350 F.
Drain any excess water off the bulgur. Add vegetables along with walnuts, flour, marjoram, garlic powder, salt, thyme, sage, black pepper, 3 tablespoons ketchup or barbeque sauce, soy sauce, and mustard and stir for 1 to 2 minutes, until the mixture holds together. Pat into a vegetable oil-sprayed 5-by-9-inch loaf pan and top with additional ketchup or barbecue sauce. Bake for 60 minutes. Let stand for 10 minutes before serving.
Source: Recipe from Jennifer Raymond, found in Turn Off the Fat Genes by Neal D. Barnard, M.D.
Per slice (1/12 of loaf): Calories: 120; Fat: 3.6 g; Saturated Fat: 0.4 g; Calories from Fat: 27.1%; Cholesterol: 0 mg; Protein: 3.7 g; Carbohydrate: 20.8 g; Sugar: 5.3 g; Fiber: 3.8 g; Sodium: 385 mg; Calcium: 25 mg; Iron: 1.2 mg; Vitamin C: 5 mg; Beta-Carotene: 519 mcg; Vitamin E: 0.4 mg
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.