Low Sodium Bulgur with Vegetables
Elevate your healthy eating routine with this vibrant Low Sodium Bulgur with Vegetables recipe—a wholesome, nutrient-packed dish perfect for lunch or dinner. Featuring fluffy bulgur wheat steeped to perfection, this quick and easy recipe highlights a medley of sautéed vegetables like zucchini, carrots, and bell peppers, enhanced by aromatic garlic and onions. Seasoned with dried oregano, thyme, and a splash of lemon juice, this low-sodium delight delivers bold flavors without the need for added salt, making it ideal for heart-healthy diets. Garnished with fresh parsley, this colorful vegetarian dish is ready in just 35 minutes and pairs wonderfully with grilled proteins or a crisp green salad. Keywords: "low sodium recipe," "healthy bulgur dish," "vegetarian bulgur recipe," "easy vegetable side dish," "heart-healthy meal."
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Recipe Information
Ingredients
- 1 cup Bulgur wheat
- 2 cups Water
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 2 Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 1 medium Zucchini, diced
- 1 medium Carrot, diced
- 1 large Tomato, chopped
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Dried oregano
- 0.5 teaspoon Dried thyme
- 0.25 cup Fresh parsley, chopped
- 1 tablespoon Lemon juice
Instructions
Place the bulgur wheat in a medium-sized bowl and pour 2 cups of boiling water over it. Cover the bowl with a lid or plastic wrap and let it sit for 15 minutes to absorb the water and soften.
While the bulgur is soaking, heat the olive oil in a large skillet over medium heat.
Add the finely chopped onion and minced garlic to the skillet and sauté for 3-4 minutes until the onion becomes translucent and fragrant.
Stir in the diced red bell pepper, zucchini, and carrot, and cook for about 5 minutes until the vegetables begin to soften.
Add the chopped tomato to the skillet and sprinkle in the ground black pepper, dried oregano, and dried thyme. Continue cooking for another 3-4 minutes, stirring occasionally.
Once the bulgur has absorbed all the water, fluff it with a fork and add it to the skillet with the vegetables. Stir well to combine all the ingredients.
Reduce the heat to low and let the mixture cook for an additional 2-3 minutes, allowing the flavors to meld together.
Remove the skillet from the heat and stir in the fresh parsley and lemon juice.
Taste and adjust seasoning, if necessary, with more herbs or pepper. Serve warm and enjoy!
Nutrition Facts
Calories |
1080 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.7 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 147 mg | 6% | |
| Total Carbohydrate | 182.0 g | 66% | |
| Dietary Fiber | 46.0 g | 164% | |
| Total Sugars | 22.5 g | ||
| Protein | 31.9 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 359 mg | 28% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2880 mg | 61% | |
*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.
