minted bulgur wheat with red kidney beansBy Dr Joe

Having done the necessary house chores that have been outstanding for months, you’d like to think, it’s time to relax but you will be dead wrong.

Why, because your stomach is rumbling. Practically crying for some food to fill it up.

Failing that you are going to lose your concentration because the rumbling isn’t going anywhere soon.

So, you better obey your stomach orders.

Waltz into the kitchen and open one of the cupboards and the first bag staring at you is the bulgur wheat bag. Well, we better get on with this bulgur wheat then.

Here comes the Minted Bulgur Wheat With Red Kidney Beans – a menu to savour and a delight to eat.

What I like about Bulgur Wheat is the fact it is a very nice alternative to rice in terms of a favourable glycaemic index. You have to love it!

What do we need to make this delightful Minted Bulgur Wheat With Red Kidney Beans recipe?

Ingredients needed for Minted Bulgur Wheat with Red Kidney Beans recipe:

Red Kidney Beans X 1 can
Bulgur wheat X 1 cup      [Bulgur Wheat on US]
Vegetable broth X 1 tbs
Mint leaves
Red Onions
Rapeseed oil X 2 tbs
Balsamic vinegar and olive oil mixture X 4 tbs
Tomatoes X 2
Cucumber X half
Carrots X 2

red kidney beans

Nutritional information for Red Kidney Beans per 100 gm

Calories 117 kcal
Total fat 0.6 g
Saturated fat 0.1 g
Monounsaturated fat 0.1 g
Polyunsaturated fat 0.5 g
Total Carbohydrate 17.8 g
Sugars 3.6 g
Fibre 6.2 g
Total Protein 6.9 g
Cholesterol 0.0 g
Sodium 1 mg
Potassium 405 mg


Red kidney beans will also serve you Calcium, Vitamin C, Vitamin B6, Iron and Magnesium

chopped mint and parsley

Nutritional information for Bulgur wheat per 100 gm

Calories 320 kcal
Total fat 1.3 g
Saturated fat 0.2 g
Monounsaturated fat 0.2 g
Polyunsaturated fat 0.5 g
Cholesterol 0.0 g
Total Carbohydrate 76 g
Sugar 0.4 g
Fiber 18 g
Total Protein 12 g
Sodium 17 mg
Potassium 409 mg


Calcium, Magnesium, Vitamin B6 and Iron are all yours with Bulgur wheat.


How to make the minted bulgur wheat with red kidney beans

>> Chop up the mint leaves and parsley

>> Chop up your red onion

>> Slice up 2 tomatoes

>> Chop up your cucumber and carrot. This is going to be a side salad. Mix the carrots and cucumber in a bowl and drip in 2 tablespoon full of the balsamic vinegar and olive oil dressing. Mix the dressing with the fruits. Set aside.

>> Pour water into a pot, add some salt, stir and add into the water your vegetable broth powder 1 tablespoon full and mix thoroughly. You may use any other broth that you prefer if vegetable broth doesn’t appeal to you. Allow to boil.

>> Once the broth is boiling, add the bulgur wheat, stir and allow to cook for about 12 minutes. Stir intermittently.

>> Whilst the bulgur wheat is cooking, add the balsamic vinegar and olive oil dressing to the chopped up mint and parsley and mix thoroughly.

>> Once the bulgur wheat is softening up and nearly cooked, add the dressed up mixed mint and parsley into the cooking bulgur wheat and stir together, allow to simmer gently stirring intermittently for about 4 minutes and turn off heat as the broth in the bulgur wheat dries up. Cover up and set aside.

>> Now in a seperate pot, add 2 tablespoon full of rapeseed oil. Heat up gently, add chopped up red onions, stir and allow the onions to become tender.

>> Add your drained canned red kidney beans. Stir intermittently. Allow to ccok for about 5 minutes. Season the red kidney beans with Turmeric and Cinnamon and some salt to taste. Allow to cook a further 2 minutes and turn off heat.

That’s it. Your Minted Bulgur Wheat With Red Kidney Beans is ready.

Serve as required with the cucumber and carrots salad as a side dish.

Testing myself 1 hour post meal gave me a blood glucose reading of 6.2 mmol/l (111.6 mg/dl). This is normal and acceptable reading.

1 Unique Spice That BEATS Abdominal Fat (plus controls blood sugar)