Low Carb Bulgur with Vegetables

Savor the wholesome goodness of Low Carb Bulgur with Vegetables, a vibrant and nutrient-packed dish perfect for a light lunch or hearty side. This easy-to-make recipe combines tender, nutty bulgur wheat with a colorful medley of sautéed bell peppers, zucchini, onions, and tomatoes, all lightly seasoned with garlic, salt, and black pepper for a flavor-packed experience. Finished with a sprinkle of fresh parsley, it boasts a balance of fiber-rich grains and fresh vegetables, making it a healthy, low-carb alternative to traditional grain-based dishes. Ready in just 35 minutes, this versatile meal can be served warm or at room temperature, making it ideal for meal prep or busy weeknights. Try this one-pot wonder today and enjoy a simple yet satisfying way to elevate your plant-based cooking game!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 1.5 cups water
• 2 tablespoons olive oil
• 1 small onion
• 1 medium bell pepper
• 1 medium zucchini
• 1 medium tomato
• 2 cloves garlic
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Rinse the bulgur wheat under cold running water and drain well.

Step 2

In a medium saucepan, bring 1.5 cups of water to a boil. Add the rinsed bulgur, reduce the heat to low, cover, and simmer for 12-15 minutes or until tender and most of the water is absorbed.

Step 3

While the bulgur is cooking, heat olive oil in a large skillet over medium heat.

Step 4

Chop the onion, bell pepper, zucchini, and tomato into small, even pieces.

Step 5

Mince the garlic.

Step 6

Add the chopped onion to the skillet and sauté for 3-4 minutes until it becomes translucent.

Step 7

Add the bell pepper and zucchini to the skillet and continue to sauté for another 5 minutes until the vegetables begin to soften.

Step 8

Add the minced garlic and sauté for an additional 1-2 minutes until fragrant.

Step 9

Stir in the chopped tomato, salt, and black pepper. Cook for another 2-3 minutes until the tomato is soft and the flavors are well combined.

Step 10

Once the bulgur is cooked, fluff it with a fork and add it to the vegetable mixture in the skillet.

Step 11

Stir well to combine all ingredients, ensuring the bulgur is evenly mixed with the vegetables.

Step 12

Garnish with freshly chopped parsley before serving.

Step 13

Serve warm or at room temperature.

Nutrition Facts

Serving size	(1143.6g)

Amount per serving	% Daily Value*
Calories	1083.1

Total Fat 31.8g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 3.0g
Cholesterol 0mg	0%
Sodium 4278.1mg	0%
Total Carbohydrate 184.2g	0%
Dietary Fiber 40.4g	0%
Total Sugars 32.9g
Protein 29.1g	0%

Vitamin D 0IU	0%
Calcium 201.5mg	0%
Iron 7.6mg	0%
Potassium 1943.7mg	0%

*The % Daily Value 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.

Source of Calories

Fat: 25.1%

Protein: 10.2%

Carbs: 64.7%