Sweet Bean Pilaf
Fresh green soybeans are tender and sweet with a nutty flavor that complements many grains. Try this colorful pilaf as a filling for cooked winter squash, sweet peppers, apples, or pears. The healthful recipe has almost 20 grams of fiber per serving.
Ingredients
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1 medium onion, chopped
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2 cloves garlic, minced
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1 tablespoon olive oil
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1 cup orange juice
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1 cup chicken broth
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1 cup bulgur
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1 cup shelled frozen green or sweet soybeans (edamame)
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1 medium carrot, cut into thin bite-size strips
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1 stalk celery, bias-sliced
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1/3 cup dried tart cherries or raisins
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2 oranges, peeled and sectioned
Directions
1.
Cook onion and garlic in hot oil in a large saucepan until onion is tender. Stir in orange juice, broth, bulgur, soybeans, carrot, and celery. Bring to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until soybeans are tender and liquid is absorbed.
2.
Stir in cherries or raisins and orange sections. Makes 4 servings.
Nutrition information
Calories 348, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 227 mg, Carbohydrate 56 g, Fiber 19 g, Protein 16 g. Daily Values: Vitamin A 50%, Vitamin C 113%, Calcium 177%, Iron 24%.
Percent Daily Values are based on a 2,000 calorie diet
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