5-a-Day Bulgur Wheat

Source: Food Stamp Nutrition Connection

Fiber rich bulgur becomes a complete meal when combined with a variety of vegetables and garbanzo beans.

Nutrition Facts
Makes 8 servings
Amount Per Serving
Calories	146.7
Total Carbs	29.8g
Dietary Fiber	7.3g
Sugars	3.1g
Total Fat	1.2g
Saturated Fat	0.1g
Unsaturated Fat	1.1g
Potassium	0mg
Protein	6g
Sodium	176.3mg
Dietary Exchanges 1 1/2 Starch, 1 Vegetable
See the Detailed Nutritional Analysis
Powered by ESHA

1 medium onions , chopped
1 cup Broccoli, fresh , chopped
1 cup shredded carrots
1 medium bell peppers , chopped (red, yellow or green)
0.33 cup chopped parsley (or 2 tablespoons dried)
1 tsp Oil, canola
1.5 cup Wheat, bulgur, dry
2 cup chicken broth, low sodium
8 oz Beans, chickpea/garbanzo, unsalted, canned , drained

1 Heat canola oil in a large skillet. Add onions and cook until soft.
2 Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, and bring to a boil.
3 Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
4 Add parsley and stir. Serve warm or cold.