This whole-grain and legume Mediterranean-style side dish gets its bright flavor from mint and citrus.
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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.
Video en español (se abre en una nueva pestaña)(link opens in new window)
-
Prep Time
10 min
-
Cook Time
25 min
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Total Time
35 min
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Servings
4
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Serving Size:
1/2 cup
Ingredients
-
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.
-
Prepare the bulgur using the package directions, omitting the salt. -
Meanwhile, in a medium skillet, heat the oil over medium heat. Cook the onion for 6 minutes, stirring occasionally. -
Stir in the peas and bulgur. Cook for 1 minute, or until the mixture is heated, stirring occasionally. Remove from the heat. -
Gently stir in the mint, lemon zest, and salt to combine.
Nutrition Facts
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
-
Prep Time
10 min
-
Cook Time
25 min
-
Total Time
35 min
-
Servings
4
-
Serving Size:
1/2 cup
Ingredients
-
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.
-
Prepare the bulgur using the package directions, omitting the salt. -
Meanwhile, in a medium skillet, heat the oil over medium heat. Cook the onion for 6 minutes, stirring occasionally. -
Stir in the peas and bulgur. Cook for 1 minute, or until the mixture is heated, stirring occasionally. Remove from the heat. -
Gently stir in the mint, lemon zest, and salt to combine.
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