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5 A Day Bulgur Wheat

5 A Day Bulgur Wheat

A 5 a day bulgur wheat recipe. 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.


1 medium chopped onion
1 cup chopped broccoli
1 cup shredded carrots
1 small chopped bell pepper - may use green, red or yellow
1/3 cup chopped fresh parsley or 2 tablespoons dried
1 teaspoon oil
1-1/2 cup dry bulgur
2 cups low sodium chicken broth
8 ounces canned, drained chickpeas


Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).

Heat canola oil in a large skillet. 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 Information

Recipe makes 8 servings.
Serving size: 1/8 of recipe
Calories: 150; Total Fat: 1.5g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 140mg; Carbohydrates: 31g; Protein: 6g; Fiber: 7g; Sugar: 3g

Did You Know?

Bulgur is an ancient food; in fact, it is the oldest processed food known. In the Middle East its use in the daily diet dates back to Biblical times.

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