Low Carb Bulgur with Vegetables
Elevate your weeknight meals with this wholesome and satisfying Low Carb Bulgur with Vegetables recipe! Packed with tender bulgur wheat and vibrant seasonal veggies like zucchini, bell pepper, and tomatoes, this dish is a colorful burst of flavor that’s both nutritious and filling. Perfectly seasoned with garlic, olive oil, and fresh parsley, it delivers a hearty yet light option ideal for low-carb diets. With just 15 minutes of prep time and simple stovetop cooking techniques, this recipe is quick, fuss-free, and perfect for healthy eating. Serve it warm or at room temperature as a versatile main or side dish, brimming with fiber and plant-based goodness. Whether for lunch, dinner, or meal prep, this veggie-forward recipe ticks all the boxes for taste, health, and convenience!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1.5 cups water
- 2 tablespoons olive oil
- 1 small onion
- 1 medium bell pepper
- 1 medium zucchini
- 1 medium tomato
- 2 cloves garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Rinse the bulgur wheat under cold running water and drain well.
In a medium saucepan, bring 1.5 cups of water to a boil. Add the rinsed bulgur, reduce the heat to low, cover, and simmer for 12-15 minutes or until tender and most of the water is absorbed.
While the bulgur is cooking, heat olive oil in a large skillet over medium heat.
Chop the onion, bell pepper, zucchini, and tomato into small, even pieces.
Mince the garlic.
Add the chopped onion to the skillet and sauté for 3-4 minutes until it becomes translucent.
Add the bell pepper and zucchini to the skillet and continue to sauté for another 5 minutes until the vegetables begin to soften.
Add the minced garlic and sauté for an additional 1-2 minutes until fragrant.
Stir in the chopped tomato, salt, and black pepper. Cook for another 2-3 minutes until the tomato is soft and the flavors are well combined.
Once the bulgur is cooked, fluff it with a fork and add it to the vegetable mixture in the skillet.
Stir well to combine all ingredients, ensuring the bulgur is evenly mixed with the vegetables.
Garnish with freshly chopped parsley before serving.
Serve warm or at room temperature.
Nutrition Facts
Calories |
1083 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4278 mg | 186% | |
| Total Carbohydrate | 184.2 g | 67% | |
| Dietary Fiber | 40.4 g | 144% | |
| Total Sugars | 32.9 g | ||
| Protein | 29.1 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 202 mg | 16% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1944 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
