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Black Bean Bulgur
Courtesy of Wheat Foods Council
Servings: 8
Prep Time: 10 Min. Cook Time: 15 Min. What you need:
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+ 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) 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. Nutritional information:
Calories: 188; Total Fat: 3g; Saturated Fat: 0g; Cholesterol: 0mg; Total Carbs: 35g; Fiber: 8g; Protein: 9g; Sodium: 388mg;
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