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

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Recipe Summary

active:
15 mins
total:
30 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

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.

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

Tips

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

331 calories; protein 13.7g; carbohydrates 47.7g; dietary fiber 12g; sugars 5.7g; fat 10.2g; saturated fat 1.8g; cholesterol 6.7mg; vitamin a iu 1656.7IU; vitamin c 35.8mg; folate 139.9mcg; calcium 98.3mg; iron 3.7mg; magnesium 87.4mg; potassium 554.1mg; sodium 577.7mg.
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Reviews (1)

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1 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
02/17/2019
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
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