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
- Wash and prepare vegetables and parsley (if using fresh).
- Heat canola oil in a large deep skillet over medium heat. Add onions and cook until soft.
- Add bulgur and stir to coat in oil. Add 2 cups chicken broth to the skillet and bring to a boil.
- Lower the heat. Add the remaining vegetables and the chickpeas. Cook for 10 minutes, or until the liquid is absorbed.
- 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.
Serving size: 1 cup
Fruits and Vegetables: 1/3 cup
Fat: 2.5 g
Fiber: 7 g
Sodium: 170 mg