Black Bean Bulgur
Courtesy of Wheat Foods Council
Servings: 8
Prep Time: 10 Min.
Cook Time: 15 Min.
Prep Time: 10 Min.
Cook Time: 15 Min.
What you need:
* 1 c. bulgur wheat, dry
* 2 - 2 1/2 c. fat-free chicken broth or water (low sodium broth can be used)
* 1 (12-oz.) can chick peas, drained
* 1 (12-oz.) can black beans, rinsed and drained
* 1/4 c. chopped green onions
* 1 Tbsp. olive oil
* 1 c. chopped red pepper
* 1 c. peeled and seeded, chopped cucumber
* 1 tsp. Tabasco sauce
* 1 tsp. ground cumin
* 2 Tbsp. chopped fresh cilantro
* salt to taste (if using water)
* 1 (15-oz.) can of whole kernel corn, drained (reduced sodium or no added salt corn can be used)
* 2 - 2 1/2 c. fat-free chicken broth or water (low sodium broth can be used)
* 1 (12-oz.) can chick peas, drained
* 1 (12-oz.) can black beans, rinsed and drained
* 1/4 c. chopped green onions
* 1 Tbsp. olive oil
* 1 c. chopped red pepper
* 1 c. peeled and seeded, chopped cucumber
* 1 tsp. Tabasco sauce
* 1 tsp. ground cumin
* 2 Tbsp. chopped fresh cilantro
* salt to taste (if using water)
* 1 (15-oz.) can of whole kernel corn, drained (reduced sodium or no added salt corn can be used)
What to do:
1. Simmer bulgur in vegetable broth or water for 15 minutes, let stand for 5 minutes. Drain off any excess liquid.
2. Sauté onions in a small amount of vegetable oil or soften in microwave oven.
3. Combine all ingredients and serve hot. Garnish with fresh cilantro.
2. Sauté onions in a small amount of vegetable oil or soften in microwave oven.
3. Combine all ingredients and serve hot. Garnish with fresh cilantro.
Nutritional information:
Calories: 188; Total Fat: 3g; Saturated Fat: 0g; Cholesterol: 0mg; Total Carbs: 35g; Fiber: 8g; Protein: 9g; Sodium: 388mg;