Ingredients:
½ cup bulgur
1 cup water
3 cups chopped onions
3 cloves garlic, minced or pressed
2 green bell peppers, chopped
3 cups diced tomatoes
1½ cups cooked or 1 (15 ounce) can no-salt-added or low-sodium black beans, drained
3 cups cooked or 2 (15 ounce) cans no-salt-added or low-sodium red kidney beans, drained
2 cups fresh or frozen corn kernels
2 tablespoons chili powder
2 teaspoons ground cumin
¼ cup chopped fresh cilantro
1. Combine the bulgur and water in a saucepan, and bring to a boil. Reduce the heat and simmer for 12 to 15 minutes or until tender.
2. While the bulgur cooks, heat 1/8 cup water in a large saucepan and water sauté the onions and garlic until almost soft, about 5 minutes. Stir in the green peppers and sauté an additional 3 minutes, adding more water as needed. Stir in the diced tomatoes, beans, corn, chili powder and cumin. Bring to a boil, reduce the heat, cover and simmer for 20 minutes.
3. Add bulgur and simmer for an additional 5 minutes. Stir in cilantro.
Serves 5
Joel Fuhrman, M.D. is a family physician, New York Times best-selling author, and nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods. Dr. Fuhrman is an expert on nutrition and natural healing, and has appeared on hundreds of radio and television shows. Dr. Fuhrman’s own successful PBS television shows, 3 Steps to Incredible Health, Dr. Fuhrman’s Immunity Solution, and End Dieting Forever bring nutritional science to homes all across America.
The recipes here are from Dr. Fuhrman’s new Eat to Live Quick and Easy Cookbook, full of simple Nutritarian recipes, and handy cooking and shopping tips. “I hear from people all the time that they would love to eat a better diet if only they had the time to prepare the right foods,” says Dr. Fuhrman. “But preparing tasty, healthy meals doesn’t have to take a lot of time or effort. This was the thought that inspired me to create my Eat to Live Quick and Easy Cookbook.” The new cookbook includes 131 fast and simple Nutritarian recipes, plus handy cooking and shopping tips; a great resource for beginner cooks, and offers sophisticated flavors for anyone who wants to enjoy delicious meals without spending a lot of time in the kitchen.
