Braised Bulgur & Cabbage

Braised Bulgur & Cabbage

Cooking hearty cabbage with nutty-tasting bulgur makes for a practical and nutrient-rich braise that marries nicely with pork or chicken.

Nutirion Profile: Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 20 min 35 min

Directions

Ingredients

  • 2 teaspoons canola oil
  • 3/4 cup bulgur, (see Note)
  • 1 large onion, chopped
  • 2 cups chopped green cabbage
  • 2 cups sliced carrots
  • 1 1/2 cups reduced-sodium chicken broth, or vegetable broth
  • 1 tablespoon reduced-sodium soy sauce, or tamari
  • 1/2 cup chopped unsalted dry-roasted peanuts
  • 2 tablespoon chopped fresh parsley

Cooking Instruction

Step 1

Heat oil in a Dutch oven or large saucepan over medium heat. Add bulgur, onion, cabbage and carrots; cook, stirring, until the vegetables begin to soften, about 1 minute. Add broth and soy sauce (or tamari); bring to a boil. Reduce heat to low, cover and simmer until the bulgur is tender and the broth is absorbed, 10 to 15 minutes. Serve hot, sprinkled with peanuts and parsley.


Nutrition

  • Serving: Per serving
  • Calories: 280
  • Carbohydrates: 37g
  • Fat: 12g
  • Protein: 11g
  • Dietary Fiber: 9g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 6g
  • Cholesterol: 2mg
  • Potassium: 564mg
  • Sodium: 244mg
  • Exchanges: 1 1/2 starch, 1 vegetable, 2 1/2 fat (mono)
  • Carbohydrate Servings: 2

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