About Us
Resources
About Wheat, Fiber & Grains
News Room
Grain Talk Blog
Recipes & Photos
   NEW SFS Quantity Recipes - TESTED
   100% Whole Wheat
   Appetizers/Snacks
   Baked Goods
   Breakfast/Brunch
   Desserts
   Heart Healthy Recipes
   Pasta and Entrees
   Sandwiches/Wraps
   Sides
   Submitted Recipes
   Whole Wheat
   View All
Glossary
35th Anniversary Cookbook
Mom, the Everyday Athlete
"Just for Kids!"
Membership
Home
Search This Site
What's New!


The Wheat Foods Council honors you and moms across America with “Mom, the Everyday Athlete,” an education campaign empowering moms to nourish and energize their inner athlete.

Recipe of the month
Greek Wrap

Recipe Details
The following are details for the recipe you selected. If you have made this recipe we would like to hear your comments - please complete the form below. Also, we encourage you to submit your recipes that promote eating grains.
<< Return to Recipes List
Full Page | 3x5 Card | 4x6 Card |  Email This Recipe
Black Bean Bulgur
Ingredients:
1 cup bulgur wheat, dry
2 1/2 cups chicken broth or water
1 -12 ounce can chick peas, drained
1 -12 ounce can black beans, drained
1/4 cup green onions, chopped and sautéed
1 cup red pepper, chopped
1 cup cucumber, chopped, peeled and seeded
1 teaspoon Tabasco sauce
1 teaspoon cumin
2 tablespoons fresh cilantro, chopped
salt to taste (if using water)
(optional) 1 can of cooked corn, drained may be added
Directions: Either soak the bulgur in chicken broth or water overnight – OR –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
Calories/Serving: 164
Nutrition: One serving provides approximately: 164 calories; 9 g protein; 30 g carbohydrates; 2 g fat (0 g saturated); 9 g fiber; 0 mg cholesterol; 120 mcg folate; 2 mg iron; 260 mg sodium.
Source: Wheat Foods Council
Average Rating: Be the first person to rate this recipe below
<< Return to Recipes List
Comments about this recipe
No comments have been posted.
Write a review for this recipe
Your Name:
Rate this recipe (1 - low, 5 - high):
Comments:
 
© 2008 The Wheat Foods Council Contact Us | Site Map | Privacy Policy