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
Protein	6g
Sodium	176.3mg
Dietary Exchanges Fat , Starch 1 1/2, Vegetable 1
See the Detailed Nutritional Analysis
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1 medium onions, chopped
1 cup Broccoli, fresh, chopped
1 cup carrots, shredded
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.