5-A-Day Bulgur Wheat Salad |
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Prep Time: 20 Minutes Cook Time: 30 Minutes |
Ready In: 50 Minutes Servings: 8 |
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Since my Mom developed Diabetes I have an interest in finding healthier recipes to put into our diets. You could really add or substitute just about any vegetable you wanted. Bulgur comes from wheat. It is actually the kernel of wheat, cracked for cooking. It has a nutty, chewy flavor, and contains fiber. Olive Oil is a healthy choice for vegetable oil. This recipe is fiber rich and full of Vitamins and Py. Ingredients:
1 medium chopped onion |
1 small chopped garlic clove |
1 cup chopped broccoli |
1 cup shredded carrot |
1 cup chopped bell pepper, combination red and yellow pepper |
1/3 cup chopped fresh parsley |
1 teaspoon fresh lemon juice |
1 teaspoon olive oil |
1 1/2 cups dry bulgur |
2 cups low sodium chicken broth or 2 cups low sodium vegetable broth |
8 ounces canned drained chickpeas |
Directions:
1. Wash and chop fresh onion, garlic, broccoli, carrots, peppers and parsley.
2. Heat oil in a large skillet. Add onions and garlic and cook until soft, be careful not to burn garlic as it will be bitter.
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 lemon juice and stir. Refrigerate 30 minutes to let the flavors meld. Serve cold.
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