Low Gi Bean And Bulgur Casserole
- 1 medium onion
- Half a packet marinated tofu
- 2 mushrooms
- Half a courgette
- Two small peppers (orange and yellow)
- Can of mixed beans, rinsed
- Bulgur wheat
- Vegan bouillon
- Make up at least 500ml (half a kettle) of vegetable stock using double the usual amount of bouillon.
- Chop the onion and fry lightly in 'good' oil (flaxseed) in a large saucepan. Add the tofu and fry for a couple of minutes until the tofu starts to brown, then slice the courgette and mushrooms and add. While frying, chop both peppers (any way works, but lengthways gives a striking effect) and add to the pan. Throw in a pinch of chilli powder and cumin, plus coriander if you have any (I didn't) as well as the rinsed beans; stir vigorously to spread the flavour.
- After a few minutes add the stock, bring to the boil and reduce to a simmer. Add bulgur wheat and stir frequently for about 15 minutes, or until it has a risotto-like consistency. The end product is a nourishing, warming, low-GI, vegan dish that will make at least 2 servings and tastes great cold :)
onion, packet, mushrooms, courgette, peppers, mixed beans, bulgur wheat, bouillon
Taken from www.epicurious.com/recipes/member/views/low-gi-bean-and-bulgur-casserole-50016524 (may not work)