Directions:
- Heat 2 tablespoons of the oil in a large saucepan over a medium heat and cook the onion for 6 minutes, stirring occasionally. Add the red pepper, zucchini and garlic and cook for 5 minutes, stirring regularly.
- Add the stock, tomatoes, tomato paste, oregano, red pepper flakes, salt and pepper and bring to the boil. Reduce the heat to medium-high and simmer uncovered for 20 minutes, stirring occasionally.
- While the stew simmers, cook the bulgur. Add the spinach and beans and simmer, uncovered, for another 10 minutes. Stir through the parsley and remaining olive oil and serve over bulgur.
- Alternatively - Add kalamata olives and serve on rice instead of bulgur.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1226.31 Kcal (5134 kJ) | ||
| Calories from fat | 207.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.01g | 35% | |
|---|---|---|---|
| Sodium | 24839.33mg | 1035% | |
| Potassium | 2681.16mg | 57% | |
| Total Carbs | 212.03g | 71% | |
| Sugars | 15.05g | 60% | |
| Dietary Fiber | 27.01g | 108% | |
| Protein | 25.53g | 51% | |
| Vitamin C | 127.9mg | 213% | |
| Iron | 11.1mg | 62% | |
| Calcium | 327.8mg | 33% | |
| Amount Per 100 g | |||
| Calories | 151.04 Kcal (632 kJ) | ||
| Calories from fat | 25.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.83g | 35% | |
|---|---|---|---|
| Sodium | 3059.41mg | 1035% | |
| Potassium | 330.23mg | 57% | |
| Total Carbs | 26.12g | 71% | |
| Sugars | 1.85g | 60% | |
| Dietary Fiber | 3.33g | 108% | |
| Protein | 3.14g | 51% | |
| Vitamin C | 15.8mg | 213% | |
| Iron | 1.4mg | 62% | |
| Calcium | 40.4mg | 33% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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