All Recipes | Dinner | Bulgur Wheat Bean Bowl with Greens

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Bulgur Wheat Bean Bowl With Greens

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Course: Dinner, Lunch
Cook Time: 30 minutes
Servings: 6
Calories: 100kcal

Equipment

  • can opener

Ingredients

  • 1 cup bulgur wheat
  • 1 1/2 cups low-sodium vegetable stock (or water)
  • 2 cans low-sodium beans of your choice (rinsed and drained)
  • 2 tsp. canola oil
  • 1 bunch greens of your choice (washed, dried and cut into strips or pieces)
  • 3 cloves garlic (minced)
  • 1/2 tsp. kosher salt
  • 1/4 tsp. black pepper

Instructions

  • Combine bulgur wheat and stock in a medium saucepan. Bring to a boil, reduce heat to low, cover with a lid and simmer about 10-12 minutes or until water is absorbed and wheat is tender.
  • Stir in beans, cover, remove from heat and set aside.
  • Add 2 tsp. oil to a medium sauté pan and place over medium heat.
  • Add greens and garlic and sauté until greens are bright green and beginning to get tender. Season with salt and pepper. Remove from heat.
  • For each serving, place wheat and bean mixture in a bowl or on a plate, top with greens. Serve immediately.

GREAT ADDITIONS/SUBSTITUTIONS

  • Frozen or fresh greens. Plus, in the segment and in the recipe, we’ll give 3-4 easy flavoring combinations to apply to these 3 main ingredients such as: lime, cilantro, cumin; lemon, garlic, chili flakes; ginger, green onion, garlic.

Video

Nutrition

Calories: 100kcalCarbohydrates: 19gProtein: 3gFat: 2gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gSodium: 399mgPotassium: 106mgFiber: 4gSugar: 1gVitamin A: 130IUVitamin C: 1mgCalcium: 12mgIron: 1mg
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Nutrition Facts
Bulgur Wheat Bean Bowl With Greens
Amount per Serving
Calories
100
% Daily Value*
Fat
 
2
g
3
%
Saturated Fat
 
0.2
g
1
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Sodium
 
399
mg
17
%
Potassium
 
106
mg
3
%
Carbohydrates
 
19
g
6
%
Fiber
 
4
g
17
%
Sugar
 
1
g
1
%
Protein
 
3
g
6
%
Vitamin A
 
130
IU
3
%
Vitamin C
 
1
mg
1
%
Calcium
 
12
mg
1
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.