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5-a-Day Bulgur Wheat Salad Recipe

Looking for an easy 5-A-Day Bulgur Wheat Salad recipe? Learn how to make 5-A-Day Bulgur Wheat Salad using healthy ingredients.


Submitted by debbwl56

Makes 5 servings



You could really add or substitute just about any vegetable you wanted. Bulgur comes from wheat. It is actually the kernel of wheat, cracked for cooking. It has a nutty, chewy flavor, and contains fiber. Olive Oil is a healthy choice for vegetable oil. This recipe is fiber rich and full of Vitamins.

Recipe Ingredients for 5-A-Day Bulgur Wheat Salad

1 medium chopped onion
1 garlic clove
1 cup chopped broccoli
1 cup shredded carrots
1 cup chopped bell peppers, combination red and yellow pepper
1/3 cup chopped fresh parsley
1 teaspoon fresh lemon juice
1 teaspoon olive oil
1 1/2 cups dry bulgur
2 cups chicken broth
8 ounces chickpeas

Recipe Directions for 5-A-Day Bulgur Wheat Salad

  1. Wash and chop fresh onion, garlic, broccoli, carrots, peppers and parsley.

  2. Heat oil in a large skillet. Add onions and garlic and cook until soft, be careful not to burn garlic as it will be bitter.

  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 lemon juice and stir. Refrigerate 30 minutes to let the flavors meld. Serve cold.

Categories

Main Dish

Nutrition Facts
Serving Size 269.9g
Amount Per Serving
Calories
364
Calories from Fat
44
% Daily Value*
Total Fat
4.9g
8%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
348mg
14%
Potassium
874mg
25%
Total Carbohydrates
66.8g
22%
Dietary Fiber
17.5g
70%
Sugars
8.1g
Protein
17.1g
Vitamin A 74% Vitamin C 102%
Calcium 9% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • Very high in manganese
  • Very high in vitamin A
  • Very high in vitamin C
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