1. Heat oil and gently fry the onion and vegetables until softened. 2. Add beans, garlic and spices and fry for 2 minutes. 3. Add tomatoes, tomato pur?e, stock and bulgar wheat. Simmer, partially covered, for 15-20 minutes until the liquid has reduced and thickened. 4. Stir in the shoyu and basil. Check seasoning and serve. Serve with rice, pasta, jacket potato, a green salad and crusty bread or with guacamole and tacos
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|Serving Size: 1 Serving (217g)|
|Recipe Makes: 4 servings|
|Calories from Fat: 13 (17%)|
|Amt Per Serving||% DV|
|Total Fat 1.4g||2 %|
|Saturated Fat 0.2g||1 %|
|Monounsaturated Fat 0.7g|
|Polyunsanturated Fat 0.3g|
|Cholesterol 0mg||0 %|
|Sodium 288.4mg||10 %|
|Potassium 129.2mg||3 %|
|Total Carbohydrate 14.4g||4 %|
|Dietary Fiber 0.9g||4 %|
|Sugars, other 13.4g|
|Protein 2.4g||3 %|
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Calories per serving: 75
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