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)