Bulgur Wheat, Veggie & Chickpea Salad
Makes:
8 servings
Bulgur is the star whole grain of this simple and colorful salad.
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.
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.
Learn more about:
Recipe Adapted from: 5 A Day Bulger Wheat
Choices: Steps Toward Health
University of Massachusetts Extension Nutrition Education Program
