점심쉬움

Bulgur Wheat, Veggie & Chickpea Salad

Name: Bulgur Wheat, Veggie & Chickpea Salad
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 8
Ingredients: 1 medium onion, chopped; 1 cup broccoli, chopped; 1 cup carrots, shredded; 1 small green pepper, chopped; 1/3 cup fresh parsley, chopped; 1 teaspoon canola oil; 1 1/2 cups dry bulgur; 2 cups low-sodium chicken broth; 1 cup low-sodium canned chickpeas, drained

Bulgur is the star whole grain of this simple and colorful salad.

35 min8 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/8 of recipe

150

칼로리

단백질

29g

탄수화물

지방

식이섬유

당류

79mg

나트륨

포화지방 0 g · 콜레스테롤 0 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

출처: 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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