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5 A Day Bulgur Wheat

5 A Day Bulgur Wheat

314 Ratings
314 Ratings
Recipe Image
dish of 5 A Day Bulgur Wheat salad
Makes: 8 servings
Total Cost: $$$$

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

Ingredients

  • 1 onion (medium, chopped)
  • 1 cup broccoli (chopped)
  • 1 cup carrots (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 cups bulgur (dry)
  • 2 cups chicken broth (low-sodium)
  • 8 ounces chickpeas or garbanzo beans (canned, drained, low-sodium)

Directions

  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. 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.

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:

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

Nutrition Information

Serving Size: 1/8 of recipe (191g)
Nutrients Amount
Total Calories 496
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 600 mg
Carbohydrates 82 g
Dietary Fiber 25 g
Total Sugars 13 g
Added Sugars included 0 g
Protein 26 g
Vitamin D 0 mcg
Calcium 179 mg
Iron 7 mg
Potassium 866 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 496
Total Fat 10 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 4 g
Linoleic Acid 4 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 82 g
Dietary Fiber 25 g
Total Sugars 13 g
Added Sugars included 0 g
Protein 26 g
Minerals
Calcium 179 mg
Potassium 866 mg
Sodium 600 mg
Copper 788 mcg
Iron 7 mg
Magnesium 157 mg
Phosphorus 420 mg
Selenium 10 mcg
Zinc 4 mg
Vitamins
Vitamin A 135 mcg RAE
Vitamin B6 2.2 mg
Vitamin B12 0 mg
Vitamin C 23 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 65 mcg
Folate 142 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 112 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 2 3/4 cups
Grains 1 1/2 ounces
Protein Foods 9 1/2 ounces

Write a review

Liquid:Bulgur ratio should be 2:1, so I up'd the broth to 3 cups and used veggie broth instead of chicken. Made a LOT, so I would recommend halving the recipe, or making something else like veggie burgers out of it.
09/18/15
This is a wonderful recipe. I had no idea this site even existed. I think the government should do more to promote this!
06/05/15
where are you getting your prices from ? I bought some of the ingredients in your recipes & it cost me a lot more then what your prices were....
12/02/14
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025