Gastelum, A., Shaw, W. 2026, HiFiber Dinner | Bulgar Wheat with Veggies, University of Nevada, Reno Extension, Recipes

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

bowl of rice looking food with vegetables, lemmon slices, and yogurt next to it. Green garnish on top. Yellow silverware next to it.
Level: Easy Prep: 30 minutes Yield: 1 cup
Total: 30 minutes Inactive:  Serving Size: 1

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

Contents % Daily Value
Total Fat 7.4g 10%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium #70.4mg 3%
Total Carbohydrate 40.8mg 15%
Dietary Fiber 6.6g 23%
Total Sugars 2.8g  
Incl. Added Sugars 0g 0%
Protein 4.8g  
Vitamin D 0mcg 0%
Calcium 29.7mg 2%
Iron 1.4mg 8%
Potassium 353.6mg 8%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 

Learn more about the author(s)

Angeline Jeyakumar
Angeline Jeyakumar
 

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