Bulgur, Veg Chickpea and Bean Greek Super Food Stew

PROS

This stew is high in protein and fiber, making it a satisfying and filling meal.

The combination of veggies, chickpeas, and beans provides a variety of nutrients and health benefits.

It is easy to make and perfect for a chilly evening dinner.

CONS

This recipe requires a lot of chopping and slicing, which can take some time.

It may not be the most visually appealing dish due to the dark color of the stew.

HEALTH & BENEFITS

This Greek Stew is a superfood combination of bulgur, veggies, chickpeas, and beans. It is high in protein and fiber, making it a nutritious and satisfying meal.
Chickpeas are a great source of plant-based protein, fiber, iron, and other essential nutrients. They have been linked to reducing inflammation, improving digestion, and helping with weight management.
Broad beans, also known as fava beans, are an excellent source of fiber and protein, as well as vitamins and minerals such as iron, magnesium, and folate. They have been shown to help lower cholesterol levels and reduce the risk of heart disease.
Bulgur wheat, a staple in Middle Eastern cuisine, is a whole grain that is high in fiber, B vitamins, and minerals. It has been linked to reducing the risk of heart disease, diabetes, and obesity.

	1 sliced leek
	2 sliced onions
	100 g sliced mushrooms
	100 g spinach ( fresh or some frozen cubes )
	4 minced garlic cloves
	500 g chickpeas
	300 g broad beans
	500 g chopped tomatoes
	175 g bulgur wheat
	1/2 teaspoon mint
	1/2 teaspoon basil
	1/2 teaspoon dill
	1 teaspoon Italian herb seasoning ( optional )
	1 tablespoon balsamic vinegar ( or red wine vinegar )
	100 ml red wine ( optional )
	1 tablespoon tomato paste
	400 ml stock
	black pepper
	1 fresh lemongrass ( optional )
	1 lemon , juice of
	1 tablespoon olive oil

1.	Heat the olive oil in a large pot over medium heat.
2.	Sauté the onions and leek for about 6-7 minutes, until they are soft.
3.	Add the mushrooms and garlic, and cook for a minute or two more.
4.	Add the chickpeas, broad beans, chopped tomatoes, tomato paste, balsamic vinegar, and red wine (if using). Stir well.
5.	Add the stock, bulgur wheat, herbs, black pepper, and lemon grass (if using). Bring to a boil and then reduce the heat to low.
6.	Cover and cook for 20-30 minutes, until the bulgur is cooked and the stew has thickened.
7.	Stir in the spinach and lemon juice, and cook for a few more minutes until the spinach has wilted. Serve hot.

Bulgur, Veg Chickpea and Bean Greek Super Food Stew

Greek stew made with Bulgar, veggies, chickpeas, and beans

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