Veggie Bulgur

Veggie Bulgur

Serves: 8

Fruits and Vegetables: ¼ cup per serving


1 tablespoon vegetable or olive oil 

1 medium onion, chopped

1 cup uncooked bulgur wheat

2 cups chicken broth, low-sodium

1 cup fresh broccoli, chopped

2 carrots, shredded

1 small green, red, or yellow bell pepper, seeded and chopped

½ (15.5 oz) can chickpeas (garbanzo beans), rinsed and drained

⅓ cup fresh parsley, chopped or 2 tablespoons dried


  1. Wash and prepare fresh vegetables and parsley.
  2. Heat oil in a large deep frying pan over medium heat. Add onions and cook until soft, about 3 minutes.
  3. Stir in bulgur and coat in oil. Pour in chicken broth and bring to a boil.
  4. Lower heat and add remaining ingredients (except parsley). Cook until the liquid is absorbed, about 10 minutes.
  5. Mix in parsley and serve warm or cold.

Nutrition Facts

Serving size: 1 cup; Calories: 130; Carbohydrates: 22 g; Fiber: 4 g; Fat: 3 g; Saturated fat: 0 g; Sodium: 75 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit 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 at 413-545-4800, or see