5 A Day Bulgur Wheat

5 A Day Bulgur Wheat
Source: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/5-day-bulgur-wheat

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


1 onion (medium, chopped)
1 cup broccoli (chopped)
1 cup carrot (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)


  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.


    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.

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