Vegetarian bulgur bowl is a refreshing and citrusy light lunch. It is a grain salad full of essential vitamins, minerals, fiber, and anti-inflammatory nutrients. I really like the nuttiness of the bulgur but you can substitute it with other types of grains such as rice or farro.
Salads are great because you can interchange ingredients to what you have or what you are in the mood for. I like to add red or green peppers to this salad for a crunch.
Cookbook Library
I found this recipe in my Taste of Home Healthy Cooking 2019 Annual Recipes Cookbook.
Nutrition Highlights
Everyone has their own nutritional deficiencies and goals they are trying to manage on a daily basis. Our household is trying to accomplish anti-inflammatory, high protein and high fiber. It’s not easy and every meal does not always meet the mark.
- Bulgur is a complex carbohydrate and has a lot of fiber, protein, iron, folate Vitamin B6, Niacin, Manganese, Magnesium.
- Vegetable broth is great for the gut with a lot of vitamins minerals and anti inflammatory.
- Limes are anti-inflammatory with a lot of Vitamin C and small amounts of vitamin A, protein, calcium, iron.
- Jalapeno Pepper have vitamins A,C, K, B’s, potassium, carotene, folate,
- Carrots are great sources of beta-carotene, fiber, vitamin K1, potassium and antioxidants
- Cilantro has vitamins A, C, K, folate, manganese, and potassium as well as flavoniods and carotenoids (antioxidants)
- black beans have soluble and insoluble fiber, folate, copper, manganese, thiamine, magnesium, iron, phosphorus, zinc, and potassium.
- avocado has protein, soluble and insoluble fiber, Vitamins B6, C, E, K1, folate, potassium and copper. They are also high in monounsaturated fats
- frozen corn is full of vitamins and minerals like vitamins A, C, B, insoluble fiber, antioxidants, calcium, folate, magnesium, potassium, complex carbohydrates. It has a prebiotic (healthy bacteria in your gut)
We try to focus on making sure we incorporate a variety of fresh fruits, vegetables, berries, fatty fish, healthy oils, lean protein, legumes, fermented foods, nuts, warm spices, and whole grains through the week. We really try to limit or not eat fried foods, processed cheeses, processed meats, packaged snacks, sugary drinks, and baked sweets.
Stove Top
Recipe serves: 4
Serving size:
- Split into 4 portions
Total time: 25 minutes
Let's grocery shop!
I am assuming you have salt and pepper and do not add it into the recipe total cost.
Pantry & Spices
-
olive oil
-
cumin
Grocery
-
Bulgur
-
Vegetable Broth
-
Orange Juice
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3 limes
-
1 Jalapeno Pepper
-
Carrots
-
Fresh Cilantro
-
Black Beans
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Frozen Corn
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Monterey Jack Cheese
-
1 Avocado
Let's prep!
| Dressing |
| 1/4 cup orange juice |
| 1/4 cup lime juice |
| 1 jalapeno pepper, minced |
| 2 tablespoons olive oil |
| 1/4 teaspoon ground cumin |
| 1/4 teaspoon salt |
| Main Salad |
| 1 cup bulgur |
| 2 cups vegetable broth |
| 1 cup shredded carrots |
| 3 tablespoons minced fresh cilantro |
| 1 can black beans 15 oz, rinsed and drained |
| 1 cup frozen corn |
| 1/4 cup monterey jack cheese |
| 1 avocado |
| 1/2 teaspoon salt |
- Gather all of your ingredients and measuring tools
- Prepare the dressing in a bowl, mason jar or dressing container:
- 1/4 cup orange juice
- 1/4 cup lime juice, squeezed from fresh limes
- 1 jalapeno pepper, seeded and minced
- 2 tablespoons olive oil
- 1/4 teaspoon cumin
- 1/2 teaspoon salt
- Add to a salad bowl:
- 1 can black beans, rinsed and drained
- 3 tablespoons minced fresh cilantro
- 1 cup frozen corn, thawed
- 1 cup carrots, shredded
Let's cook!
- Cook 1 cup bulgur in vegetable broth according to bulgur package instructions.
- Complete the prep from the prep tab above.
- Once the bulgur is cooked transfer to the salad bowl with the carrots, corn, beans and cilantro.
- Mix 1/3 cup of dressing and 1/2 teaspoon salt into the bulgur.
- Separate the mixture into 4 bowls and top with cheese.
- Slice the avocado and split among the 4 bowls.
- Split remaining dressing amongst the 4 bowls when ready to eat. Enjoy!
Side Options
- Fruit
- Berries
