5 A Day Bulgur Wheat
Bulgur is a whole grain that helps keep you full and serves as a light and fluffy base in this mixed vegetable salad.
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Serves8 (3/4 cup each)
SWAP ScoreWhat's this?
Ingredients
- 1 medium onion, chopped
- 1 cup broccoli, chopped
- 1 cup carrot, shredded
- 1 small green pepper, chopped
- 1/3 cup parsley, chopped
- 1 teaspoon canola oil
- 1 1/2 cups bulgur, uncooked
- 2 cups chicken broth, low-sodium
- 1 cup chickpeas or garbanzo beans, cooked (or use 1 cup canned, low sodium, drained and rinsed)
Directions
- Heat canola oil in a large skillet. Add onions and cook until soft, about 3-4 minutes.
- Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
- Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
- Add parsley and stir. Serve warm or cold.
Recipe Tips
Use water in place of chicken broth.
Nutrition Facts
5 A Day Bulgur Wheat
Amount Per Serving (3/4 cup eachg)
Calories 134
Calories from Fat 18
% Daily Value*
Total Fat 2g
3%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 44mg
2%
Potassium 354mg
10%
Total Carbohydrates 24g
8%
Dietary Fiber 6g
24%
Sugars 4g
Protein 7g
14%
Vitamin A
78%
Vitamin C
47%
Vitamin D0%
Calcium
4%
Iron
12%
* Percent Daily Values are based on a 2000 calorie diet.
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