Black Bean Bulgur

Ingredient List: 

1 cup bulgur wheat, dry
2 ‐ 2 1/2 cups fat‐free chicken broth or water (low sodium broth can be used)
1 (12 ounce) can chick peas, drained
1 (12 ounce) can black beans, rinsed and drained
1/4 cup chopped green onions
1 tablespoon olive oil
1 cup chopped red pepper
1 cup peeled and seeded, chopped cucumber
1 teaspoon Tabasco sauce
1 teaspoon ground cumin
2 tablespoons chopped fresh cilantro
Salt to taste (if using water)
1 (15 ounce) can of whole kernel corn, drained (reduced sodium or no added salt corn can be used)

Simmer for 15 minutes, let stand for 5 minutes. Drain off any excess liquid.

Sauté onions in a small amount of vegetable oil or soften in microwave oven.

Combine all ingredients and serve hot. Garnish with fresh cilantro.

Servings: 8

Nutrition Information, per serving approximately: 188 calories; 9 g protein; 35 g carbohydrates;
3 g fat (0 g saturated); 8.5 g fiber; 0 mg cholesterol; 40 mcg folate; 2 mg iron; 388 mg sodium.

Source: Wheat Foods Council

Artichoke Wheat Berry Salad

Ingredient List: 

1 cup whole wheat berries
3 cups chicken broth
3 green onions, sliced – tops and all
1 small yellow pepper, seeded and diced
20 stuffed olives, sliced
2 - 6 ounce jars marinated artichoke hearts, drained (reserve marinade)
1/2 cup mayonnaise, light
1/4 teaspoon curry powder


Heat chicken broth and add whole wheat. Simmer ½ hour; refrigerate mixture overnight.

In the morning, simmer wheat until soft, approximately ½ to 1 hour; drain excess liquid. Add green onions, pepper, olives and drained artichokes to wheat berries. Blend mayonnaise and curry powder into ¼ cup reserved artichoke marinade until smooth. Add to wheat mixture and mix thoroughly. Chill several hours before serving or overnight.

Note: By soaking the wheat overnight, cooking time is cut in half.

Servings: 12Read more

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