Bulgur Wheat, Veggie & Chickpea Salad
Bulgur is the star whole grain of this simple and colorful salad.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1/8 of recipe
150
Calories
7g
Protein
29g
Carbs
2g
Fat
7g
Fiber
3g
Sugar
79mg
Sodium
Saturated Fat 0 g · Cholesterol 0 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
onion, chopped
1 medium
broccoli, chopped
1 cup
carrots, shredded
1 cup
green pepper, chopped
1 small · or red or yellow pepper
fresh parsley, chopped
1/3 cup · or 2 tablespoons dried
canola oil
1 teaspoon · or cooking oil of choice
dry bulgur
1 1/2 cups
low-sodium chicken broth
2 cups
low-sodium canned chickpeas, drained
1 cup · garbanzo beans
Instructions
- 1
Wash hands with soap and water.
- 2
Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
- 3
Heat canola oil in a large skillet over medium-high heat. Add onions and cook until soft.
- 4
Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
- 5
Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
- 6
Add parsley and stir. Serve warm or cold.
Source: USDA MyPlate Kitchen · Recipe Adapted from: 5 A Day Bulger Wheat Choices: Steps Toward Health University of Massachusetts Extension Nutrition Education Program
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