• 1 tablespoon extra-virgin olive oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 1 1/2 teaspoons ground cumin
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• Pinch of cayenne pepper
• 1 1/2 cups bulgur
• 2 1/2 cups water
• 1/2 teaspoon salt, or to taste
• 1/2 cup slivered almonds
• 2 cups frozen peas and carrots
• 1 teaspoon freshly grated lemon zest
• 2-3 tablespoons lemon juice
• Freshly ground pepper to taste
• 3 tablespoons coarsely chopped fresh mint or parsley
Heat oil in a large heavy saucepan over medium heat. Add onion and cook, stirring often, until softened, 3-4 minutes. Add garlic, cumin, cinnamon, ginger and cayenne; cook, stirring, until fragrant, about 30 seconds. Add bulgur and stir to coat. Add water and salt; bring just to a simmer. Reduce heat to low, cover and simmer until the bulgur is tender and most of the liquid has been absorbed, 15-20 minutes.
Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly, until golden and fragrant, 2-3 minutes. Transfer to a plate to cool. Cook peas and carrots according to package directions.
When the bulgur is ready, add lemon zest, lemon juice, pepper, the peas and carrots; fluff and mix with a fork. Sprinkle with mint (or parsley) and the almonds; serve hot.
Per Serving (about 3/4 cup):
• Calories: 176
• Carbohydrate: 28 gm
• Cholesterol: 0 mg
• Protein: 6 gm
• Sodium: 181 mg
• Fat: 6 gm
• Fiber: 8 gm
• Diabetic exchange: 2 starch + 1 fat
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