Low Sodium Bulgur with Vegetables

Discover a wholesome and heart-smart dish with our Low Sodium Bulgur with Vegetables recipe, a vibrant blend of nutrient-packed ingredients perfect for a healthy meal. This one-pan wonder combines fluffy, fiber-rich bulgur wheat with a colorful medley of sautéed vegetables like red bell pepper, zucchini, carrots, and tomatoes, all lightly seasoned with aromatic herbs like oregano and thyme. With minimal sodium and a burst of freshness from parsley and a splash of zesty lemon juice, this recipe is both nourishing and flavorful. Quick to prepare in under 40 minutes, it makes an excellent side dish or vegetarian main for busy weeknights or meal prepping. Serve this low-sodium vegetable bulgur warm, and enjoy a guilt-free, satisfying dish that’s full of natural goodness!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Bulgur wheat
• 2 cups Water
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 2 Garlic cloves, minced
• 1 medium Red bell pepper, diced
• 1 medium Zucchini, diced
• 1 medium Carrot, diced
• 1 large Tomato, chopped
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Dried oregano
• 0.5 teaspoon Dried thyme
• 0.25 cup Fresh parsley, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Place the bulgur wheat in a medium-sized bowl and pour 2 cups of boiling water over it. Cover the bowl with a lid or plastic wrap and let it sit for 15 minutes to absorb the water and soften.

Step 2

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

Step 3

Add the finely chopped onion and minced garlic to the skillet and sauté for 3-4 minutes until the onion becomes translucent and fragrant.

Step 4

Stir in the diced red bell pepper, zucchini, and carrot, and cook for about 5 minutes until the vegetables begin to soften.

Step 5

Add the chopped tomato to the skillet and sprinkle in the ground black pepper, dried oregano, and dried thyme. Continue cooking for another 3-4 minutes, stirring occasionally.

Step 6

Once the bulgur has absorbed all the water, fluff it with a fork and add it to the skillet with the vegetables. Stir well to combine all the ingredients.

Step 7

Reduce the heat to low and let the mixture cook for an additional 2-3 minutes, allowing the flavors to meld together.

Step 8

Remove the skillet from the heat and stir in the fresh parsley and lemon juice.

Step 9

Taste and adjust seasoning, if necessary, with more herbs or pepper. Serve warm and enjoy!

Nutrition Facts

Serving size	(1429.8g)

Amount per serving	% Daily Value*
Calories	1080.5

Total Fat 32.7g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 147.4mg	0%
Total Carbohydrate 182.0g	0%
Dietary Fiber 46.0g	0%
Total Sugars 22.5g
Protein 31.9g	0%

Vitamin D 0IU	0%
Calcium 359.4mg	0%
Iron 11.1mg	0%
Potassium 2880.3mg	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: 25.6%

Protein: 11.1%

Carbs: 63.3%