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Recipe Detail

Bulgur Wheat And Winter Vegetables

Bulgur wheat is a delicious whole grain that is quick and easy to prepare. Whole grains provide a wide range of health benefits including decreased risk of developing type 2 diabetes, cardiovascular disease, and some types of cancer. This recipe combination of whole grain bulgur wheat and winter vegetables complements chicken, fish or lean red meat for a complete and healthy meal. 


  • 1 tablespoon olive oil
  • 1 cup chopped carrots
  • 1 cup chopped sweet potato
  • 1 cup chopped butternut squash
  • 2 cups chopped onions
  • 4 minced garlic cloves
  • 4 cups vegetable broth
  • ½ teaspoon thyme
  • ½ teaspoon marjoram
  • ¼ teaspoon rosemary
  • 1 bay leaf
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • 1 cup bulgur wheat
  • 1 6-ounce package baby spinach leaves
  • ¼ cup slivered almonds


  1. Heat oil in a heavy, large pot over high heat.
  2. Add root vegetables and onions
  3. Sauté until softened and beginning to brown, about 10 minutes.
  4. Add vegetable broth and seasonings; bring to boil.
  5. Add bulgur; cover pot and turn off heat. Let stand for 25 minutes.
  6. Add spinach; stir until wilted, about 1 minute.
  7. Sprinkle with slivered almonds
Nutritional information
Nutrition Facts
Serving Size 2 cups
Amount Per Serving
Calories 288
% Daily Value *
Total Fat 9g
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0g 0%
Sodium 219g 9%
Total Carbohydrate 48g 16%
Dietary Fiber 12g 48%
Sugars 7g
Protein 9g
Vitamin A 346%
Vitamin C 48%
Calcium 13%
Iron 17%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.