Bulgur Wheat, Veggie & Chickpea Salad
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Ingredients
- 1 medium onion, chopped
- 1 cup broccoli, chopped
- 1 cup carrots, shredded
- 1 small green pepper, chopped (red or yellow pepper)
- 1/3 cup fresh parsley, chopped (2 tablespoons dried)
- 1 teaspoon canola oil (or cooking oil of choice)
- 1 1/2 cups dry bulgur
- 2 cups chicken broth, low-sodium
- 1 cup canned chickpeas or garbanzo beans, low-sodium (drained)
Instructions
- Wash hands with soap and water.
- Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
- Heat canola oil in a large skillet over medium-high heat. 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.
Nutrition
| Calories | 140 |
|---|---|
| Protein | 6 g |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 66 mg |
| Carbohydrates | 27 g |
| Dietary Fiber | 7 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Recipe Adapted from: 5 A Day Bulger Wheat Choices: Steps Toward Health University of Massachusetts Extension Nutrition Education Program