Estimated Nutrition (whole recipe, rough)
Counts 5 of 7 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Bulgur | not in our table | 0 |
| Poppy Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 cup uncooked bulgur
- 1 Tbs. vegetable oil
- 2 medium leeks (white and light green parts), rinsed well and chopped
- 1 large red onion, quartered, thinly sliced
- 8-oz. pkg. shredded coleslaw cabbage
- 3 scallions (white and light green parts), thinly sliced
- 1 Tbs. poppy seeds
- 1 tsp. salt
- 1/2 tsp. freshly ground pepper
- =
Directions
A zesty black bean salad is the perfect fast accompaniment. Drain and rinse a 16-oz. can of black beans, then toss with strips of green and/or red bell peppers, lots of chopped fresh parsley and a natural, low-fat vinaigrette. For added tangy flavor, top each serving of the bean salad with some feta cheese.
1. In large saucepan, bring 2 cups water to a boil over high heat. Stir in bulgur, cover, reduce heat to low and simmer gently until water is absorbed, about 15 minutes.
2. Meanwhile, in large skillet, heat oil over medium-high heat. Add leeks and onion and cook, stirring often, until softened, about 6 minutes.
3. Stir coleslaw cabbage and scallions into leek mixture and reduce heat to medium. Cover and cook until cabbage has wilted, about 5 minutes.
4. Fluff cooked bulgur with a fork, then add to onion-cabbage mixture along with poppy seeds, salt and pepper. Mix well and serve at once.