Bulgur Wheat With Minted Butter Beans

Bulgur Wheat With Minted Butter Beans

By Dr Joe

On a Sunday evening when you’ve had a “fight” with your youngest teenage son who thinks he knows best and your life hack advice to him means you are interferring in his affairs, you need to turn to something to calm yourself down.

Enter the calming influence of the butter beans. But we are going to jazz it up with some veggie herbs for good measure.

And you need to fortify the soothing butter beans with some calories. Enter the bulgur wheat. I’m loving bulgur wheat at the moment, because of its favourable glycaemic index of all the popular grains around. I just love it.

The beauty of this bulgur wheat with minted butter beans recipe is that it is quick to put together which is just as well as I have other “to do stuff” on my list tonight.

So let’s get on with it.

What do we need for the Bulgur Wheat with Minted Butter Beans recipe?

Ingredients needed for the bulgur wheat with minted butter beans recipe:

Bulgur wheat X 1 cup
Butter beans X 1 can
Mint leaves
Olive oil with Balsamic vinegar dressing X 3 tbsp
Red OnionVegetable broth

parsley and mint herbs



bulgur wheat


Nutritional information of butter beans per 100 g

Calories 112 kcal
Total fat 0.4 g
Saturated fat 0.1 g
Monounsaturated fat 0.0 g
Polyunsaturated fat 0.2 g
Cholesterol 0.0 g
Total Protein 8 g
Total Carbohydrate 21 g
Sugars 2.9 g
Fiber 7.1 g
Sodium 2 mg
Potassium 501 mg


Calcium, Vitamin B6, Iron and Magnesium are also available from butter beans.

butter beans


How to make the bulgur wheat with minted butter beans

>> Chop up the parsley and the mint leaves

>> Pour water into a cooking pot using a ratio of 2:1 (water:bulgur wheat). Add very little salt to the water and stir it. Add a tablespoon full of vegetable broth to the water and stir. Don’t add a lot of salt to the water because your vegetable broth has a salty taste to it. That way the bulgur wheat does not become over-salted.

>> Allow the water to boil and add the bulgur wheat to the boiling water. Stir the bulgur wheat. Allow to cook but stir every now and again. Should cook in about 10 – 15 minutes. Turn off the heat when bulgur wheat is done and water dries up. You may add some more water as required during the bulgur wheat cooking process as desired.

>> I prefer to add water a little at a time. Don’t worry if you have added too much water and the bulgur wheat is done whilst there’s still quite some water left in. You can rescue the situation by pouring the bulgur wheat from the pot into a fine mesh strainer to drain the excess water away.

>> Once your bulgur wheat is ready, set it aside.

>> Drain your butter beans and have them ready.

>> Next add 3 tablespoon full of olive oil and balsamic vinegar dressing to a Wok/Skillet. Heat it up.

>> Slice up the red onions and add them into the heated dressing. Stir intermittently until onions are tender.

>> Next add the butter beans into the wok. Stir intermittently.

>> Turn down the heat significantly. We want gentle cooking not a powered one, going forward.

>> Add three-quarter tablespoon full of vegetable broth powder to the mix and stir together.

>> Now add the chopped mint leaves and parsley herbs and stir together. Allow to cook and stir some more. 2 minutes of that should be enough. Turn off heat.

That’s it. Your bulgur wheat with minted butter beans is ready. Garnish with mint leaves.

Is this bulgur wheat with minted butter beans recipe blood glucose-friendly? Turns out, it is. I got a blood glucose reading of 7.0 mmol/l (126 mg/dl) 1 hour post-meal.




Bulgur Wheat and Red Kidney Beans With Mixed Vegetables Sauce

Bulgur Wheat and Red Kidney Beans With Mixed Vegetables Sauce

bulgur wheat and red beansBy 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

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

red-kidney-beans recipe

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)