Food
By 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 Amazon.com]
Vegetable broth X 1 tbs
Parsley
Mint leaves
Red Onions
Turmeric
Cinnamon
Rapeseed oil X 2 tbs
Balsamic vinegar and olive oil mixture X 4 tbs
Salt
Tomatoes X 2
Cucumber X half
Carrots X 2
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
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)
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Food
By Dr Joe
I figured a good Sunday night deserves a dish that will gladen the heart in preparation for the hectic week ahead.
Never mind the challenges of the forthcoming week. Enter the Bulgur Wheat and Red Kidney Beans With Mixed Vegetable Sauce to the rescue. You are going to like this one.
The sweetness of the Tomato puree bursting through to your palate has a cleansing effect. Cleansing effect good enough to wash all your worries away…for now.
Let’s enjoy this meal without any baggage, shall we?
We are going to add some white or black pepper to give it some kick too, if the tomato puree taste is too over-powering for you.
> Bearing in mind Bulgur wheat has a medium glycaemic index superior to brown rice, couscous and quinoa, then you know you are in safe territory as far as blood sugar-friendliness is concerned with this dish.
In my case, I even went as far as having 3 servings and I was still under the blood glucose limit which gladdened my heart to no bounds. You don’t have to be greedy like me stretching up to 3 servings of the bulgur wheat. 1 or 2 servings is just about enough for the average folk out there.
As for red kidney beans, you need them. You need more legumes in your life. Yes, you do. Legumes are blood sugar friendly and they have loads of nutrition and fibre to boot. What’s not to like, huh?
So, what do we need to make the Bulgur Wheat and Red Kidney Beans With Mixed Veegetable Sauce.
Ingredients needed:
Bulgur Wheat X 1 cup [Bulgur Wheat on US Amazon.com]
Red Kidney beans (canned) X 1 can
Mushrooms (closed cup) X 300 g
Tomato Puree
Tomato (medium size) X 4
Sweet Green Pepper X 1
Sweet Yellow Pepper X 1
Red Onion X 1
Rapeseed oil X 3 tbsf
Curry Powder
Thyme
Turmeric
Salt
Nutritional Information for Red Kidney Beans per 100 g
| 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 |
| Fiber | 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
Nutritional information for Bulgur Wheat per 100 g
| Calories | 320 kcal |
| Total Fat | 1.3 g |
| Saturated fat | 0.2 g |
| Polyunsaturated fat | 0.5 g |
| Monounsaturated fat | 0.2 g |
| Total Carbohydrate | 76 g |
| Sugar | 0.4 g |
| Fibre | 18 g |
| Total Protein | 12 g |
| Cholesterol | 0.0 g |
| Sodium | 17 mg |
| Potassium | 409 mg |
Calcium, Magnesium, Vitamin B6 and Iron are all yours with Bulgur wheat.
Nutritional Information for mushrooms per 100 g
| Calories | 23 kcal |
| Total fat | 0.3 g |
| Saturated fat | 0.1 g |
| Monounsaturated fat | 0.1 g |
| Polyunsaturated fat | 0.2 g |
| Total Carbohydrate | 3.3 g |
| Sugar | 2 g |
| Fiber | 1.1 g |
| Protein | 3.2 g |
| Sodium | 6 mg |
| Potassium | 315 mg |
Mushrooms also provide you with Vitamin C, Vitamin D, Iron, Magnesium And Vitamin B6
How to make the bulgur wheat and red kidney beans with mixed vegetable sauce
>> Bring salted water to a boil and add the bulgur wheat on a ratio of 2:1. Bulgur wheat is a thirsty cereal, so needs good amount of water. If you judge the water quantity wrong, you may add some more whilst it is cooking to get the right texture that is suitable for you.
>> When the bulgur wheat is almost done, add your red kidney beans from the can and stir to mix both together very nicely. Once the water in the mixed grain and beans is nearly dried up, turn off heat. Cover pot with lid and proceed to make your mixed vegetable sauce.
>> Slice up your red onion, the closed cup mushrooms, the tomatoes, the sweet green and yellow peppers.
>> In a skillet (Wok), add 3 tablespoons of Rapeseed oil. You may use oiive oil or avocado oil if you prefer. Heat up oil gently and add the sliced red onions. Stir onions and allow to become just about tender.
>> Add the mushrooms and stir intermittently for about 5 minutes.
>> Add the green and red peppers as well as the tomatoes and stir intermittently.
>> Squeeze in your tomato puree. Add as much as you would like. I use about half a tube. Stir to mix all the vegetables up with the tomato puree. Leave to cook for about a minute.
>> Now add all your seasonings – turmeric, curry powder, thyme, white or black pepper and salt to taste. Stir vigorously to get all the Wok content to mix thoroughly together. Leave to cook for about 2 minutes, stir some more, leave another 1 minute, stir and leave a further minute and that’s it.
> Serve on a plate and garnish with Onions (optional).
What about blood glucose friendliness of this bulgur wheat and red beans with mixed vegetable sauce. Well, I got a reading of 6.8 mmol/l (122 mg/dl) 1 hour 15 minutes post meal. That’s really good considering I got carried away with this meal and ended up stuffing my face with 1 serving and a half. Bulgur wheat it is!
Suggested further reading:
CEREALS That are Wreaking Havoc to Your Hormones, Your Energy & Your Weight (Avoid These)
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Dr. Joe