Bulgur Wheat, Veggie & Chickpea Salad

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

Yield

8 servings

Serving size

1/8 of recipe

Rating

4.07 of 5 (317 ratings)

Food groups

• Grains: 1 1/2 ounces
• Vegetables: 1/2 cups

Ingredients

• 1 medium onion, chopped
• 1 cup broccoli, chopped
• 1 cup carrots, shredded
• 1 small green pepper, chopped (or red or yellow pepper)
• 1/3 cup fresh parsley, chopped (or 2 tablespoons dried)
• 1 teaspoon canola oil (or cooking oil of choice)
• 1 1/2 cups dry bulgur
• 2 cups low-sodium chicken broth
• 1 cup low-sodium canned chickpeas, drained (garbanzo beans)

Directions

1. Wash hands with soap and water.
2. Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
3. Heat canola oil in a large skillet over medium-high heat.
4. Add onions and cook until soft.
5. Add bulgur and stir to coat.
6. Add 2 cups chicken broth to the skillet, bring to a boil.
7. Lower the heat, add remaining vegetables and chickpeas.
8. Cook for 10 minutes or until the liquid is absorbed.
9. Add parsley and stir.
10. Serve warm or cold.

Nutrition per serving

Notes

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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Source

Recipe by: Recipe Adapted from: 5 A Day Bulger Wheat — Choices: Steps Toward Health — University of Massachusetts Extension Nutrition Education Program

Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/bulgur-wheat-veggie-chickpea-salad. Federal works are public domain in the United States.