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Ingredients

3/4 cup bulgur

1¼ cups water
4 teaspoons vegetable oil
1 cup onion, chopped
1/2 cup celery, chopped
1/2 cup green bell
pepper, chopped
2 cloves garlic, minced
2 teaspoons chili powder

 

Directions
1. In a small pan, measure water and bulgur. Bring to a boil. Turn off heat and cover. Let set for 20 minutes.

 

2. Chop and measure remaining ingredients. Heat oil in a 10 inch nonstick skillet on medium high. Add onion, green pepper, celery. Sauté until onions are soft (5 minutes).

 

3. Add dry herbs and spices. Stir for 1 minute. Add tomatoes with juice. Add chopped chiles (if desired). Bring mixture to a boil. Turn the burner down to medium high. Cook uncovered until liquid has almost evaporated.

 

4. Fluff bulgur with a fork. Add to skillet and fold in until evenly blended. Continue cooking until moisture is gone from the bottom of skillet. Add cheese (if desired), and serve.

Spanish Bulgur

1/2 teaspoon oregano
1/4 teaspoon cumin
1/4 teaspoon black pepper
1 teaspoon low-sodium
chicken bouillon
1 (15 ounce) diced, canned
tomatoes with juice
2 Tablespoons jalapeño chiles, chopped (optional)
1/2 cup grated cheese (optional)

Prep time: 20 minutes | Cook time: 10 minutes Number of Servings: 5

Tested by parents like you!

"Taste is excellent!"

This recipe is high in Fiber, Calcium and Vitamin C! Click here for the Nutrition Facts. Not sure what to look for? Check out our page on How to Read a Nutrition Label to find out!

      ​Food $ense Tip:

To make this a one-pot meal, add 1-15 oz can of pinto or black beans OR 1/2 pound ground meat.

Adapted from Washington State University Extension Food $ense

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Meet our Web Team!

This material was funded by USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-877-514-FOOD. WSU Extension programs and employment are available to all without discrimination.

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