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5 A Day Bulgur Wheat

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5 A Day Bulgur Wheat
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5 A Day Bulgur Wheat
En Español

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  • Makes: 8 servings

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

Ingredients

  • 1 onion (medium, chopped)
  • 1 cup broccoli (chopped)
  • 1 cup carrot (shredded)
  • 1 green pepper (small, chopped, - may use red or yellow pepper)
  • 1/3 cup fresh parsley (chopped, or 2 Tablespoons dried)
  • 1 teaspoon canola oil
  • 1 1/2 cup bulgur (dry)
  • 2 cup chicken broth (low-sodium)
  • 8 ounce chickpeas or garbanzo beans (canned, drained)

Directions

  1. Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
  2. Heat canola oil in a large skillet. Add onions and cook until soft.
  3. Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
  4. Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
  5. Add parsley and stir. Serve warm or cold.

    Notes

    Bulgur comes from wheat. It is actually the kernel of wheat, cracked for cooking. It has a nutty, chewy flavor that is sure to please the healthy appetite, and contains fiber. Canola oil is a healthy choice for vegetable oil.

     

    Learn more about:

    Source: University of Massachusetts, Extension Nutrition Education Program, Choices: Steps Toward Health

    Nutrition Information

    Serving Size: 1/8 of recipe (191g)
    Nutrients Amount
    Calories 647
    Total Fat 10 g
    Saturated Fat 1 g
    Cholesterol 0 mg
    Sodium 745 mg
    Total Carbohydrate 112 g
    Dietary Fiber 31 g
    Total Sugars 18 g
    Added Sugars included 0 g
    Protein 33 g
    Vitamin D 0 mcg
    Calcium 171 mg
    Iron 9 mg
    Potassium 1159 mg
    N/A - data is not available
    Nutrients Amount
    Calories 647
    Total Fat 10 g
    Saturated Fat 1 g
    Monounsaturated Fat 3 g
    Polyunsaturated Fat 4 g
    Linoleic Acid 4 g
    a-Linolenic Acid 0 g
    Omega 3 - EPA 0 mg
    Omega 3 - DHA 0 mg
    Cholesterol 0 mg
    Total Carbohydrate 112 g
    Dietary Fiber 31 g
    Total Sugars 18 g
    Added Sugars 0 g
    Protein 33 g
    Minerals
    Calcium 171 mg
    Potassium 1159 mg
    Sodium 745 mg
    Copper 889 mcg
    Iron 9 mg
    Magnesium 169 mg
    Phosphorus 530 mg
    Selenium 13 mcg
    Zinc 5 mg
    Vitamins
    Vitamin A 154 mcg RAE
    Vitamin B6 1 mg
    Vitamin B12 0 mcg
    Vitamin C 36 mg
    Vitamin D 0 mcg
    Vitamin E 2 mg
    Vitamin K 70 mcg
    Folate 316 mcg DFE
    Thiamin 0 mg
    Riboflavin 0 mg
    Niacin 4 mg
    Choline 152 mg
    Note: only nutrients that are available will show on this display

    MyPlate Food Groups

    MyPlate Food Groups
    Vegetables
    2 1/4 cups
    Grains
    1 1/2 ounces
    Protein Foods
    6 1/2 ounces

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