PREP: 15 minutes CHILL: 4 hours COOK: 15 minutes MAKES 4 servings
1 14-ounce can vegetable broth
3⁄4 cup bulgur
3⁄4 cup chopped red sweet pepper (1 medium)
1⁄3 cup basil pesto
1⁄4 cup thinly sliced green onions (2)
2 tablespoons balsamic vinegar
2 cups cooked* or canned red kidney beans, pinto beans, Christmas lima beans, and/or other white beans
Ground black pepper
Whole wheat flour tortillas or salad greens (optional)
1 In a large saucepan combine broth and bulgur. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until bulgur is tender. Remove from heat. Stir in sweet pepper, pesto, green onions, and vinegar. Stir in beans. Season to taste with black pepper.
2 Transfer bean mixture to a serving bowl. Cover and chill for at least 4 hours. If desired, serve bean mixture rolled up in tortillas or spooned over salad greens.
PER SERVING: 331 cal., 10 g total fat (2 g sat. fat), 7 mg chol., 578 mg sodium, 48 g carb., 12 g fiber, 14 g pro.
To cook beans, rinse 3⁄4 cup dried beans. In a large saucepan combine beans and 5 cups water. Bring to boiling; reduce heat. Simmer, uncovered, for 2 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans. Return beans to saucepan. Stir in 5 cups fresh water. Bring to boiling; reduce heat. Simmer, covered, for 11⁄4 to 11⁄2 hours or until beans are tender; drain.
Save money and slash sodium from recipes by cooking your own dried beans rather than using canned. You can save time later by cooking a large batch and refrigerating or freezing leftovers for another use.