As part of my healthy eating changes, I have frequently been preparing wheat bulgur, with vegetables. This Italian Wheat Bulgur Salad Recipe is similar to tabuoli, but with a focus on the popular flavors of Italy.
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Ingredients
- 1 tbs. olive oil
- 1 cup sweet onion chopped
- 1 zucchini squash quartered & sliced
- 1 clove garlic crushed/minced
- generous pinch of thyme
- 1 cup wheat bulgur dry
- 1 ¾ cup chicken or vegetable broth
- ¼ cup white wine
- 1 cup tomato diced
- ⅓ cup fresh basil chopped
Instructions
- Heat oil on med-high, in large wok or dutch oven.
- Lightly saute the onions, zucchini, garlic & thyme. 1-2 minutes.
- Add the bulgur and saute another minute.
- Add broth and wine, bring to boil, then cover & reduce to simmer*.
- Once liquid is absorbed, remove from burner, and add the tomato & basil.
- Can be served warm, or cold.
Notes
*Bulgur is simmered, rather than shutting off to absorb liquid, to cook wine. Optional: Add diced chicken, shrimp, garbanzo beans or sliced fresh mozzarella, for a more substantial mean and additional protein.
Nutrition
Calories: 197kcal | Carbohydrates: 33g | Protein: 6g | Fat: 4g | Sodium: 392mg | Potassium: 500mg | Fiber: 7g | Sugar: 4g | Vitamin A: 515IU | Vitamin C: 23.6mg | Calcium: 42mg | Iron: 1.5mg
Ashley says
This looks great! I love bulgur and am always looking for new ways to use it. Yum!