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
Parsley
Mint leaves
Olive oil with Balsamic vinegar dressing X 3 tbsp
Red OnionVegetable broth
Salt
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.
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.
Dr. Joe