Courtesy of Wheat Foods Council
8Servings•10 Min.Prep Time•15 Min.Cook Time•
原料：
- 1 c. bulgur wheat, dry
- 2 - 2 1/2 c. fat-free chicken broth or water (low sodium broth can be used)
- 1 (12-oz.) can chick peas, drained
- 1 (12-oz.) can black beans, rinsed and drained
- 1/4 c. chopped green onions
- 1 Tbsp. olive oil
- 1 c. chopped red pepper
- 1 c. peeled and seeded, chopped cucumber
- 1 tsp. Tabasco sauce
- 1 tsp. ground cumin
- 2 Tbsp. chopped fresh cilantro
- salt to taste (if using water)
- 1 (15-oz.) can of whole kernel corn, drained (reduced sodium or no added salt corn can be used)
说明：
- Simmer bulgur in vegetable broth or water for 15 minutes, let stand for 5 minutes. Drain off any excess liquid.
- Sauté onions in a small amount of vegetable oil or soften in microwave oven.
- Combine all ingredients and serve hot. Garnish with fresh cilantro.
营养：
| 成分 | 数值 |
|---|
| Calories | 188 |
| Total Fat | 3g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Total Carbs | 35g |
| Fiber | 8g |
| Protein | 9g |
| Sodium | 388mg |