Braised Bulgur & Cabbage
Cooking hearty cabbage with nutty-tasting bulgur makes for a practical and nutrient-rich braise that marries nicely with pork or chicken.
- 2 teaspoons canola oil
- 3/4 cup bulgur, (see Note)
- 1 large onion, chopped
- 2 cups chopped green cabbage
- 2 cups sliced carrots
- 1 1/2 cups reduced-sodium chicken broth, or vegetable broth
- 1 tablespoon reduced-sodium soy sauce, or tamari
- 1/2 cup chopped unsalted dry-roasted peanuts
- 2 tablespoons chopped fresh parsley
- Heat oil in a Dutch oven or large saucepan over medium heat. Add bulgur, onion, cabbage and carrots; cook, stirring, until the vegetables begin to soften, about 1 minute. Add broth and soy sauce (or tamari); bring to a boil. Reduce heat to low, cover and simmer until the bulgur is tender and the broth is absorbed, 10 to 15 minutes. Serve hot, sprinkled with peanuts and parsley.
Tips & Notes
- Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.
Per serving: 280 calories; 12 g fat (2 g sat, 6 g mono); 2 mg cholesterol; 37 g carbohydrates; 11 g protein; 9 g fiber; 244 mg sodium; 564 mg potassium.
Nutrition Bonus: Vitamin A (160% daily value), Fiber (38% dv), Vitamin C (35% dv), Folate (18% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 2 1/2 fat (mono)
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Middle Eastern