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–+ servings

Bulgur Wheat Bean Bowl With Greens

Print Recipe
Course Dinner, Lunch
Keyword whole wheat, bowl, bulgar
Cook Time 30 minutes
Servings 6
Calories 100

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: 100kcal | Carbohydrates: 19g | Protein: 3g | Fat: 2g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Sodium: 399mg | Potassium: 106mg | Fiber: 4g | Sugar: 1g | Vitamin A: 130IU | Vitamin C: 1mg | Calcium: 12mg | Iron: 1mg