CookPal AI
recipe image

Bulgur Wheat, Veggie & Chickpea Salad

Bulgur is the star whole grain of this simple and colorful salad.

  • 8 Servings
  • Less than $3.00

Ingredients

  • 1 medium onion, chopped
  • 1 cup broccoli, chopped
  • 1 cup carrots, shredded
  • 1 small green pepper, chopped
  • 1/3 cup fresh parsley, chopped
  • 1 teaspoon canola oil
  • 1 1/2 cups dry bulgur
  • 2 cups chicken broth, low-sodium
  • 1 cup canned chickpeas or garbanzo beans, low-sodium

Steps

1

Wash hands with soap and water.

2

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

3

Heat canola oil in a large skillet over medium-high heat. Add onions and cook until soft.

4

Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.

5

Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.

6

Add parsley and stir. Serve warm or cold.

Ingredients

Serving Size: 1/8 of recipe (191g)

NutrientsAmount
Total Calories140
Total Fat2 g
Saturated Fat0 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates27 g
Dietary Fiber7 g
Total Sugars2 g
Added Sugars included0 g
Protein6 g
Minerals
Calcium38 mg
Potassium283 mg
Sodium66 mg
Copper170 mcg
Iron2 mg
Magnesium48 mg
Phosphorus97 mg
Selenium1 mcg
Zinc1 mg
Vitamins
Vitamin A131 mcg RAE
Vitamin B60.3 mg
Vitamin B120 mg
Vitamin C22 mg
Vitamin D0 mcg
Vitamin E0 mg
Vitamin K56 mcg
Folate41 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin2 mg
Choline19 mg

Source:

  • Recipe Adapted from: 5 A Day Bulger Wheat
  • Choices: Steps Toward Health
  • University of Massachusetts Extension Nutrition Education Program