5 A Day Bulgur Wheat

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

1. Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
2. Heat canola oil in a large skillet. Add onions and cook until soft.
3. Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
4. Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
5. 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 the healthy appetite, and contains fiber. Canola oil is a healthy choice for vegetable oil.)

Per Recipe: $ 3.07 Per Serving: $ 0.38

Adapted from:
Choices: Steps Toward Health

University of Massachusetts Extension Nutrition Education Program