Osteoporosis Canada
Lemony Greens Bulgur Bowl with Beans

Lemony Greens Bulgur Bowl with Beans

Lemony Greens Bulgur Bowl with Beans

Lemony Greens Bulgur Bowl with Beans

PREP TIME: 10 mins

COOK TIME: 5 mins

SERVES: 4

PREP TIME: 10 mins
COOK TIME: 5 mins
SERVES: 4

Ingredients

A mixture of greens, white beans and salmon make for a filling dinner with lots of flavour and texture.

1 tub (312 g) cooking greens (which include baby kale, spinach and arugula)
1/2 cup (125 mL) sodium reduced vegetable broth
2 tsp (10 mL) extra virgin olive oil
4 cloves garlic, minced
1 can (398 mL) white kidney beans, drained and rinsed
1 red bell pepper, chopped
1 tsp (5 mL) finely grated lemon rind
2 tbsp (30 mL) lemon juice
3 tbsp (45 mL) chopped fresh parsley
2 cups (500 mL) cooked bulgur, reheated
2 cooked Portobello mushrooms, sliced
1 tomato, chopped
4 salmon fillets, roasted (optional)

Preparation

  1. COMBINE greens and broth in large nonstick skillet and sauté until wilted. Add oil and garlic, cook; stirring for 2 minutes.
  2. STIR in beans, pepper, lemon rind and juice; cook for 1 minute to heat through. Remove from heat and stir in parsley.
  3. DIVIDE bulgur among 4 bowls and top with greens mixture, mushrooms and tomato. Place salmon fillets over top if using to serve.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information (Per Serving)

  • Calories
    290
  • Saturated
    1g
  • Fat
    6g
  • Trans
    0g
  • Cholesterol
    0mg
  • Sodium
    270mg
  • Fibre
    13g
  • Potassium
    685mg
  • Carbohydrate
    52g
  • Sugars
    5g
  • Iron
    25%
  • Vitamin C
    110%
  • Calcium
    174mg/17%
  • Protein
    13g
  • Vitamin A
    10%

* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

© Osteoporosis Canada, 2021
Charitable Registration No. 89551 0931 RR 0001