午餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 1/8 of recipe

150

卡路里

蛋白质

29g

碳水

脂肪

膳食纤维

糖

79mg

钠

饱和脂肪 0 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

来源: 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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