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Bulgur Pilaf with Broccoli and Carrots

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  • Prep Time 20 min
  • Total Time 6 hr 35 min
  • Servings 8
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A nice change of pace from the more common rice pilaf, this meatless bulgur entrée is sure to satisfy both young and old.

Ingredients

2
cups uncooked bulgur wheat or cracked wheat
1
tablespoon butter or margarine, melted
1
teaspoon salt
4
medium carrots, shredded (2 2/3 cups)
1
large onion, chopped (1 cup)
2
cans (14 oz each) vegetable or chicken broth
4
cups chopped fresh broccoli
1
cup shredded Colby cheese (4 oz)

Directions

  • 1 In 4- to 5-quart slow cooker, mix all ingredients except broccoli and cheese.
  • 2 Cover; cook on Low heat setting 6 to 8 hours or just until bulgur is tender.
  • 3 Stir in broccoli. Sprinkle with cheese. Increase heat setting to High. Cover; cook about 15 minutes or until broccoli is tender and cheese is melted.

Expert Tips

Serve it with a citrus fruit salad of orange and grapefruit sections drizzled with a poppy seed fruit dressing or your favorite fruit dressing.

Whole Grain Serving: 1 1/2

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
250
Calories from Fat
60
% Daily Value
Total Fat
7g
10%
Saturated Fat
4g
20%
Trans Fat
0g
Cholesterol
20mg
6%
Sodium
860mg
36%
Total Carbohydrate
37g
12%
Dietary Fiber
9g
36%
Sugars
5g
Protein
10g
% Daily Value*:
Vitamin A
110%
110%
Vitamin C
35%
35%
Calcium
15%
15%
Iron
8%
8%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1/2 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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