Tuesday, March 25, 2008


This is a Heart-Wise recipe.

½ cup bulgur
16 ounces garbanzo beans, canned
1 teaspoon cumin
4 teaspoons garlic
4 teaspoons lemon juice
1 cup Italian breadcrumbs
Olive oil spray

Preheat oven to 450°. Bring 1½ cups water to boil in a saucepan. Add bulgur, stir, and reduce heat to low. Cover and simmer for 10 minutes. Remove cover to let excess water evaporate. Process garbanzos in food processor until smooth. Add cumin, garlic, and lemon juice. Pulse to mix well. Add breadcrumbs and garbanzo mixture to bulgur. Mix well. Roll mixture, 1 tablespoon at a time, between palms into round balls, and place on a nonstick baking sheet. Spray each ball lightly with olive oil, and bake for 15 minutes. Serves 6.

Each serving contains: 226 calories (14% from fat); 4 g fat (0.3 g sat, 0.4 g mono, 0.6 poly, 0 mg cholesterol); 9 g protein; 44 g carbohydrate (6 g fiber); 760 mg sodium; 56 mg calcium; 2 mg iron.

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