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Bulgur and Green Peas

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Bulgur and Green Peas

This whole-grain and legume Mediterranean-style side dish gets its bright flavor from mint and citrus.

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Ingredients

Servings  4   Serving Size   1/2 cup

  • 1/2 cup uncooked bulgur, uncooked barley, or uncooked amaranth
  • 1 tablespoon canola, corn, or olive oil
  • 1 cup finely chopped onion
  • 1/2 cup green peas, thawed OR
  • 1/2 cup no-salt-added canned green peas
  • 1 tablespoon plus 2 teaspoons dried mint, dried basil, or dried parsley
  • 2 teaspoons grated lemon zest
  • 1/8 teaspoon salt

Directions

Tip: Click on step to mark as complete.

  1. Prepare the bulgur using the package directions, omitting the salt.
  2. Meanwhile, in a medium skillet, heat the oil over medium heat. Cook the onion for 6 minutes, stirring occasionally.
  3. Stir in the peas and bulgur. Cook for 1 minute, or until the mixture is heated, stirring occasionally. Remove from the heat.
  4. Gently stir in the mint, lemon zest, and salt to combine.

Nutrition Facts

Bulgur and Green Peas
CaloriesCalories
154 Per Serving
ProteinProtein
5g Per Serving
FiberFiber
4g Per Serving

Nutrition Facts

Calories 154
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 97 mg
Total Carbohydrate 23 g
Dietary Fiber 4 g
Sugars 3 g
Protein 5 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1/2 fat

 

This whole-grain and legume Mediterranean-style side dish gets its bright flavor from mint and citrus.

Español

Nutrition Facts

Bulgur and Green Peas
CaloriesCalories
154 Per Serving
ProteinProtein
5g Per Serving
FiberFiber
4g Per Serving
×
Calories 154
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 97 mg
Total Carbohydrate 23 g
Dietary Fiber 4 g
Sugars 3 g
Protein 5 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1/2 fat

Ingredients

Servings  4   Serving Size   1/2 cup

  • 1/2 cup uncooked bulgur, uncooked barley, or uncooked amaranth
  • 1 tablespoon canola, corn, or olive oil
  • 1 cup finely chopped onion
  • 1/2 cup green peas, thawed OR
  • 1/2 cup no-salt-added canned green peas
  • 1 tablespoon plus 2 teaspoons dried mint, dried basil, or dried parsley
  • 2 teaspoons grated lemon zest
  • 1/8 teaspoon salt

Directions

Tip: Click on step to mark as complete.

  1. Prepare the bulgur using the package directions, omitting the salt.
  2. Meanwhile, in a medium skillet, heat the oil over medium heat. Cook the onion for 6 minutes, stirring occasionally.
  3. Stir in the peas and bulgur. Cook for 1 minute, or until the mixture is heated, stirring occasionally. Remove from the heat.
  4. Gently stir in the mint, lemon zest, and salt to combine.
 

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