Ingredients
1 onion (medium
chopped)
1 cup broccoli (chopped)
1 cup carrots (shredded)
1 green pepper (small
chopped
- may use red or yellow pepper)
1/3 cup fresh parsley (chopped
or 2 tablespoons dried)
1 teaspoon canola oil
1 1/2 cups bulgur (dry)
2 cups chicken broth (low-sodium)
8 ounces chickpeas or garbanzo beans (canned
drained
low-sodium)
Steps
Wash hands with soap and water.
Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
Heat canola oil in a large skillet. Add onions and cook until soft.
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.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 496 |
| Total Fat | 10 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 600 mg |
| Carbohydrates | 82 g |
| Dietary Fiber | 25 g |
| Total Sugars | 13 g |
| Added Sugars included | 0 g |
| Protein | 26 g |
| Vitamin D | 0 mcg |
| Calcium | 179 mg |
| Iron | 7 mg |
| Potassium | 866 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. 5 A Day Bulgur Wheat. Recipe source: Choices: Steps Toward Health University of Massachusetts Extension Nutrition Education Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.