Black Bean Bulgur

Black Bean Bulgur


1 cup dry bulgur
2½ cups chicken broth or water
1 12-oz. can chickpeas, drained
1 12-oz. can black beans, drained
¼ cup chopped green onions, sautéed
1 cup chopped red pepper
1 cup chopped, peeled and seeded cucumber
2 tsp. Tabasco sauce
1 tsp. cumin
2 Tbsp. chopped cilantro
salt to taste (if using water)
1 12-oz. can cooked, drained corn (optional)


Either soak the bulgur in chicken broth or water overnight — OR — simmer for 15 minutes. Let stand for 5 minutes. Drain off excess liquid.

Sauté onions in a small amount of vegetable oil or soften in microwave oven.

Combine all ingredients and serve hot (with tortillas if desired).

Nutritional Information
Calories 140
Protein 7 g
Carbohydrates 27 g
Total Fat 1 g
Fiber 8 g
Sodium 230 mg


Submitted by: Wheat Foods Council