One-pot tex-mex bulgur
6
Points®
Temps total: 31 min • Préparation: 10 min • Cuisson: 21 min • Portions: 6 • Difficulté: Facile
Quick-cooking bulgur (cracked wheat) is a great whole-grain option for busy nights when time is tight. Here, it simmers with black beans and fire-roasted tomatoes, along with smoky spices, to create a hearty Tex-Mex dinner. For a gluten-free version, you can substitute quinoa for bulgur; the cooking time should be similar, though you might need to simmer just a few minutes longer. And this can easily become a vegan meal by omitting the cheese or using a vegan cheese instead.
Ingrédients
Canola oil
1 tbsp(s)
Onion
1 cup(s), chopped
Garlic
3 clove(s), large, minced
Uncooked bulgur
1 cup(s)
Chili powder
1 tsp(s)
Ground cumin
1 tsp(s)
Smoked paprika
½ tsp(s)
Fat free reduced sodium vegetable broth
1½ cup(s)
Kosher salt
½ tsp(s)
Canned low sodium black beans
15 oz, drained and rinsed
Canned diced tomatoes
14½ oz, fire-roasted variety
Frozen corn
1 cup(s)
Crumbled queso fresco cheese
½ cup(s)
Avocado
1 medium, thinly sliced
Cilantro
½ cup(s), leaves
Instructions
1
Heat canola oil in a large skillet over medium-high heat. Add onion and garlic; sauté until almost tender, 4-5 minutes. Add bulgur, chili powder, cumin, and paprika; cook 1 minute, stirring constantly so spices don’t burn.
2
Add vegetable stock, salt, black beans, and tomatoes. Bring to a boil. Reduce heat to medium-low, cover, and simmer until liquid is absorbed, 13-15 minutes. Stir in corn.
3
Remove pan from heat; sprinkle evenly with cheese and top with avocado and cilantro.
4
Serving size: about 1½ cups with 1/4 avocado and 2 tbsp cheese
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