A healthy Black Bean Bulgur side dish to enhance your meals and add vital nutrients.
1 cup bulgur wheat, dry
2-1/2 cups chicken broth or water
1 12-ounce can chick peas, drained
1 12-ounce can black beans, drained
1/4 cup green onions, chopped and sauteed
1 cup red pepper, chopped
1 cup cucumber, chopped, peeled and seeded
1 teaspoon Tabasco sauce
1 teaspoon cumin
2 tablespoons fresh cilantro, chopped
Salt to taste (if using water)
1 can of cooked corn, drained, may be added (optional)
Either soak the bulgur in chicken broth or water overnight.
Simmer for 15 minutes, let stand for 5 minutes. Drain off any excess liquid.
Saute onions in a small amount of vegetable oil or soften in microwave oven.
Combine all ingredients and serve hot. Garnish with fresh cilantro.
Recipe makes 8 side dish servings.
Serving size: 1 serving
Calories: 164; Total Fat: less than 2g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 260mg; Carbohydrates: 30g Protein: 9g; Fiber: 9g
Did You Know?
Bulgur is high in carbohydrate, mainly complex carbohydrate (starch) which is a primary source of energy.
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