Directions:
- Bring a large pan of salted water to boil over high heat.
- Add the broccoli and cook until it is crip tender but still green, about 1 to 2 minutes.
- Drain the broccoli and rinse it briefly under cold water.
- Using the same pan, add the oil.
- Then add the onion, garlic, pepper, and oregano if using.
- (Just use about 1/4 tsp.) Cook over medium heat, stirring often, until the onion is translucent which is about 3 to 5 minutes.
- Add the tomatoes, bulgur, water, and salt and pepper to taste.
- Bring to a boil and then reduce the heat to low.
- Cover it and cook until all the liquid is absorbed.
- Start checking at 10 minutes but it may take up to 15.
- Turn off the heat and add the broccoli and the black beans.
- Cover the pan and let it sit until the bulgur is tender but still slightly firm.
- This will take about 10 to 15 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 301.95 Kcal (1264 kJ) | ||
| Calories from fat | 22.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.47g | 4% | |
|---|---|---|---|
| Sodium | 98.04mg | 4% | |
| Potassium | 995.53mg | 21% | |
| Total Carbs | 58.39g | 19% | |
| Sugars | 5.5g | 22% | |
| Dietary Fiber | 14.77g | 59% | |
| Protein | 14.32g | 29% | |
| Vitamin C | 58.9mg | 98% | |
| Vitamin A | 0.8mg | 26% | |
| Iron | 16.8mg | 94% | |
| Calcium | 99.7mg | 10% | |
| Amount Per 100 g | |||
| Calories | 116.72 Kcal (489 kJ) | ||
| Calories from fat | 8.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.96g | 4% | |
|---|---|---|---|
| Sodium | 37.9mg | 4% | |
| Potassium | 384.83mg | 21% | |
| Total Carbs | 22.57g | 19% | |
| Sugars | 2.13g | 22% | |
| Dietary Fiber | 5.71g | 59% | |
| Protein | 5.53g | 29% | |
| Vitamin C | 22.8mg | 98% | |
| Vitamin A | 0.3mg | 26% | |
| Iron | 6.5mg | 94% | |
| Calcium | 38.5mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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