A variety of veggies transform this healthy nutty grain into a wonderful side dish.
Bulgur is made from wheat and is a natural whole grain. It is usually sold parboiled and dried. It has a light, nutty flavor and has been a staple of the Mediterranean diet for thousands of years. It is rich in B vitamins, minerals, and fiber.
This recipe is also great served as an entrée with added chicken or sausage.
- 1 tablespoon canola oil
- 8 ounces fresh mushrooms, sliced
- 1 cup diced green onions, divided
- 1 medium zucchini, 2 cups diced
- 1 medium red or orange pepper, thinly sliced
- 1 cup diced carrots
- 1 teaspoon herbes de Provence or Italian seasoning
- 1/2 cup white wine
- 2 cups fat-free chicken or vegetable broth
- 1 cup bulgur
- salt and pepper to taste
- 1 /2 cup pistachio nuts, optional
In a large skillet, heat oil. Add mushrooms and cook until lightly brown. Remove from skillet and set aside. Add white part of the green onions to the skillet. Reserve the green part for a garnish. Add zucchini, red pepper, carrots, and herbes de Provence.
Cook for 5 minutes. Add white wine. Bring to a boil and continue to boil until reduced to about 2 tablespoon. Add broth, bulgur and reserved mushrooms. Stir to mix. Cover and simmer for 8 - 10 minutes or until all liquid has been absorbed. Fluff with a fork.
When ready to serve, top with green onions and nuts if desired.
Add cooked chicken or sausage if desired.
Nutritional information per serving (serves 6):
Fat, gm.: 2
Protein, gm.: 5
Carbs, gm.: 24
Cholesterol, mg.: 0
Fiber, gm.: 6.1