Directions:
- Put 3 cups of the water and the bulgur in a medium microwave-safe bowl. Cover and microwave on high until bulgur is tender, about 15 minutes.
- Meanwhile, heat oil in a large nonstick skillet. Add onion and pepper; sauté 5 minutes. Add chili powder, garlic and cumin; sauté until fragrant.
- Add remaining 2 1/2 cups water, the tomatoes, pumpkin, zucchini and corn; bring to a boil over medium-high heat. Reduce heat and simmer 10 minutes, stirring occasionally, until vegetables are tender.
- Stir in beans and bulgur; heat through. Remove from heat and stir in cilantro.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 94.23 Kcal (395 kJ) | ||
| Calories from fat | 31.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.45g | 5% | |
|---|---|---|---|
| Cholesterol | 7.72mg | 3% | |
| Sodium | 141.9mg | 6% | |
| Potassium | 130.25mg | 3% | |
| Total Carbs | 12.25g | 4% | |
| Sugars | 2.99g | 12% | |
| Dietary Fiber | 2.04g | 8% | |
| Protein | 3.33g | 7% | |
| Vitamin C | 17.9mg | 30% | |
| Iron | 0.8mg | 5% | |
| Calcium | 34.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 51.89 Kcal (217 kJ) | ||
| Calories from fat | 17.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.9g | 5% | |
|---|---|---|---|
| Cholesterol | 4.25mg | 3% | |
| Sodium | 78.14mg | 6% | |
| Potassium | 71.73mg | 3% | |
| Total Carbs | 6.75g | 4% | |
| Sugars | 1.64g | 12% | |
| Dietary Fiber | 1.12g | 8% | |
| Protein | 1.84g | 7% | |
| Vitamin C | 9.9mg | 30% | |
| Iron | 0.5mg | 5% | |
| Calcium | 19.2mg | 3% | |
* 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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