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
- Wash hands with soap and water.
- Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
- Heat canola oil in a large skillet over medium-high heat.
- Add onions and cook until soft.
- Add bulgur and stir to coat.
- Add 2 cups chicken broth to the skillet, bring to a boil.
- Lower the heat, add remaining vegetables and chickpeas.
- Cook for 10 minutes or until the liquid is absorbed.
- Add parsley and stir.
- Serve warm or cold.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 150.09 |
| Total Fat | 1.91 g |
| Saturated Fat | 0.27 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 28.84 g |
| Dietary Fiber | 7.27 g |
| Total Sugars | 2.73 g |
| Added Sugars included | 0 g |
| Protein | 6.7 g |
| Calcium | 41 mg |
| Potassium | 296 mg |
| Sodium | 79.49 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 51 mg |
| Phosphorus | 105 mg |
| Selenium | 2 mg |
| Zinc | 1 mg |
| Vitamin A | 127 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 17 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 56 mcg |
| Folate | 43 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 21 mg |
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.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.