5 A Day Bulgur Wheat

Serving Size: 1/8 of recipe

Yield: 8 servings

Ingredients

Instructions:

  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.

Note: 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.)

Cost:

Per Recipe: $3.46

Per Serving: $0.43

Source

Adapted from:
Choices: Steps Toward Health
University of Massachusetts Extension Nutrition Education Program

Author: Massachusetts, University of Extension