HiFiber Dinner | Bulgar Wheat with Veggies

Description

This bulgur wheat and vegetable dish is a wholesome meal that combines whole grains with a variety of colorful vegetables for a balanced source of fiber and nutrients. Easy to customize with additional vegetables or lean proteins, it is a versatile recipe that supports healthy eating and simple meal preparation

Ingredients

• 1 cup bulgur wheat
• 1 cup chopped vegetables
  (carrot, green beans, celery, canned corn)
• ½ cup chopped onions
• ½ cup chopped tomatoes
• 1 cup spinach
• 2 tablespoon-oil
• ½ teaspoon chopped ginger
• ½ teaspoon chopped garlic
• 1 teaspoon chopped cilantro
• 2 green chilies slit in half.
• Salt to taste

Directions

1. Cook the bulgar wheat with 2 cups of water and a little salt until soft and set aside.
2. Heat a pan and add the oil. Add onions and tomatoes and sauté until tender.
3. Add ginger and garlic and sauté for a few minutes
4. Add the chopped vegetables, and when tender, add the spinach.
5. Add the slit green chilies.
6. Add the cooked bulgar wheat and salt and mix well.
7. Remove the slit chilies and serve hot with chopped cilantro.

Variations Serving Suggestions:

• Use quinoa in place of bulgar wheat.
• Add any vegetables of choice like corn, green, or red pepper.
• Add the shredded chicken along with the veggies.

Nutrition Facts

1 serving - 1 cup
Makes 4 cups
Calories 246.2 per serving