5 A Day Bulgur Wheat
Serving Size: 1/8 of recipe
Yield: 8 servings
Ingredients
- 1 medium chopped onion
- 1 cup chopped broccoli
- 1 cup shredded carrots
- 1 small chopped green pepper - may use red or yellow pepper
- 1/3 cup chopped fresh parsley or 2 Tablespoons dried
- 1 teaspoon canola oil
- 1 1/2 cups dry bulgur
- 2 cups chicken broth, low-sodium
- 8 ounces canned, drained chickpeas
Instructions:
- Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
- Heat canola oil in a large skillet. Add onions and cook until soft.
- Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
- Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
- 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
