Boulgour aux Légumes

Boulgour aux Légumes is a vibrant and nutritious French side dish featuring bulgur wheat combined with a colorful medley of vegetables. This dish is not only delicious but also packed with fiber and essential nutrients, making it a perfect accompaniment to any meal.

Ingredients

• Bulgur wheat - 100 grams
• Zucchini - 100 grams, diced
• Red bell pepper - 100 grams, diced
• Carrot - 50 grams, diced
• Red onion - 50 grams, diced
• Garlic - 1 clove, minced
• Olive oil - 1 tablespoon
• Vegetable broth - 250 milliliters
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon

Steps

1. In a medium saucepan, heat the olive oil over medium heat.
2. Add the red onion and garlic, and sauté for about 2-3 minutes until the onion becomes translucent.
3. Add the diced carrot and cook for an additional 3 minutes, stirring occasionally.
4. Stir in the zucchini and red bell pepper, cooking for another 5 minutes until tender.
5. Add the bulgur wheat to the saucepan and stir to combine with the vegetables.
6. Pour in the vegetable broth, season with salt and black pepper, and bring to a boil.
7. Once boiling, reduce the heat to low, cover, and let simmer for about 12-15 minutes, or until the bulgur has absorbed the liquid.
8. Remove from heat and fluff the bulgur with a fork. Stir in the chopped parsley and lemon juice before serving.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 35 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.25 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Low in calories and high in nutrients, supporting weight management.

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