5 A Day Bulgur Wheat

Ingredients

  • 1 onion (medium, chopped)
  • 1 cup broccoli (chopped)
  • 1 cup carrot (shredded) 1
  • green pepper (small, chopped, - may use red or yellow pepper)
  • 1/3 cup fresh parsley (chopped, or 2 Tablespoons dried)
  • 1 teaspoon canola oil
  • 1 1/2 cups bulgur (dry)
  • 2 cups chicken broth (low-sodium)
  • 8 ounces chickpeas or garbanzo beans (canned, drained)

Directions

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. Note: 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 and contains fiber. Canola oil is a healthy choice for vegetable oil.