Veggie Bulgur

Serves: 
8
Ingredients: 

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

Instructions: 
  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.
Tips: 
  • 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

Season: 
Summer

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

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