Black Bean Bulgur Recipe

Side Dish

Healthy Side Dish Recipe

Ingredients:
1 cup bulgur wheat, dry
2 1/2 cups chicken broth or water
One 12-ounce can chick peas, drained
One 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)

Directions

Either soak the bulgur in chicken broth or water overnight.

OR

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.

One serving provides approximately: 164 calories; 9 g protein; 30 g carbohydrates; 2 g fat (0 g saturated); 9 g fiber; 0 mg cholesterol; 120 mcg folate; 2 mg iron; 260 mg sodium.

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