Beans and bulgur wheat are flavored with prepared pesto sauce and vegetables, then rolled into a tortilla or served over greens for a hearty, healthy lunch or light supper.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • In a large saucepan, combine broth and bulgur. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until bulgur is tender. Remove from heat. Stir in sweet pepper, pesto, green onions and balsamic vinegar. Stir in beans. Season with ground black pepper.

  • If desired, roll up in tortillas or serve on salad greens.


Tips: To cook dried beans, rinse 3/4 cup dried beans. In a large saucepan, combine rinsed beans and 5 cups water. Bring to boiling; reduce heat. Simmer, uncovered, for 2 minutes. Remove from heat. Cover and let stand for 1 hour. Drain; rinse beans and return to saucepan. Add 5 cups fresh water. Bring to boiling; reduce heat. Cover and simmer for 1-1/4 to 1-1/2 hours or until beans are tender; drain.

To make ahead: Transfer to an airtight storage container. Cover and chill for up to 3 days.

Nutrition Facts

330.6 calories; protein 13.7g 27% DV; carbohydrates 47.7g 15% DV; exchange other carbs 3; dietary fiber 12g 48% DV; sugars 5.7g; fat 10.2g 16% DV; saturated fat 1.8g 9% DV; cholesterol 6.7mg 2% DV; vitamin a iu 1656.7IU 33% DV; vitamin c 35.8mg 60% DV; folate 139.9mcg 35% DV; calcium 98.3mg 10% DV; iron 3.7mg 20% DV; magnesium 87.4mg 31% DV; potassium 554.1mg 16% DV; sodium 577.7mg 23% DV.

Reviews (1)

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Rating: 4 stars
My family really enjoyed this and one serving almost makes you feel too full. The only thing that I would suggest is to watch what basil pesto you choose. This is supposed to be a dairy and nut free recipe. Thankfully no one in my house has any allergies because without paying attention I chose a pesto made with cow's milk and pine nuts. We are trying to choose low cal healthier choices for dinner and finding recipes the whole family enjoys has been a challenge. This one will definitely be one we will be eating again! Read More