Bulgur Wheat and Vegetable Stir Fry

Preparation Time: 25 Minutes
  • 1 medium Onion, chopped
  • 1 cup Broccoli, chopped
  • 1 cup Carrots, shredded
  • 1 small Green, yellow, or red pepper, chopped
  • 1/3 cup Fresh parsley, chopped (or 2 Tbsp dried)
  • 1 tsp Canola oil
  • 1 ½ cups Bulgur, dry
  • 2 cups Chick broth, low sodium
  • 8 oz Chickpeas, canned and drained
Wash and chop fresh onion, broccoli, carrots, pepper, and 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. Server warm or cold.
Serves: 8
2/3 Cup of Fruits and Vegetables per Serving
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 150
Total Fat: 1.5g
Saturated Fat: 0g
% of Calories from Fat: 9%
% Calories from Sat Fat: 0%
Protein: 6g
Carbohydrates: 31g
Cholesterol: 0mg
Dietary Fiber: 7g
Sodium: 140mg
Each serving provides: An excellent source of fiber, vitamin A, K and C, manganese and copper and a good source of phosphorous and magnesium.

Recipe courtesy of USDA.
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