Veggie Bulgur


1 medium onion, chopped

1 cup fresh broccoli, chopped

1 cup carrots, shredded

1 small green, red, or yellow pepper, chopped

1/3 cup fresh parsley, chopped (or 2 tablespoons dried parsley)

1 tablespoon canola oil 

11/2 cups dried bulgur

2 cups chicken broth, canned, low-sodium

1/2 (15.5-ounce) can chickpeas (garbanzo beans), drained

  1. Wash and prepare vegetables and parsley (if using fresh).
  2. Heat canola oil in a large deep skillet over medium heat. Add onions and cook until soft.
  3. Add bulgur and stir to coat in oil. Add 2 cups chicken broth to the skillet and bring to a boil.
  4. Lower the heat. Add the remaining vegetables and the chickpeas. Cook for 10 minutes, or until the liquid is absorbed.
  5. Add parsley and stir. Serve warm or cold.
  • Bulgur is made from wheat kernels, cracked for easy cooking. It has a nutty flavor and chewy texture, and it is a good source of fiber.
  • Canola oil is a healthy choice for vegetable oil.
Nutrition Facts: 

Serving size: 1 cup

Calories: 140

Fruits and Vegetables: 1/3 cup

Fat: 2.5 g

Fiber: 7 g

Sodium: 170 mg


This material was developed by the UMass Extension Nutrition Education Program.

The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination, 413-545-4800 or see