Lemony Greens Bulgur Bowl with Beans
Lemony Greens Bulgur Bowl with Beans
PREP TIME: 10 mins
COOK TIME: 5 mins
SERVES: 4
Lemony Greens Bulgur Bowl with Beans
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
- COMBINE greens and broth in large nonstick skillet and sauté until wilted. Add oil and garlic, cook; stirring for 2 minutes.
- STIR in beans, pepper, lemon rind and juice; cook for 1 minute to heat through. Remove from heat and stir in parsley.
- DIVIDE bulgur among 4 bowls and top with greens mixture, mushrooms and tomato. Place salmon fillets over top if using to serve.
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
- COMBINE greens and broth in large nonstick skillet and sauté until wilted. Add oil and garlic, cook; stirring for 2 minutes.
- STIR in beans, pepper, lemon rind and juice; cook for 1 minute to heat through. Remove from heat and stir in parsley.
- 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
Nutritional Information
-
Calories290
-
Saturated1g
-
Fat6g
-
Trans0g
-
Cholesterol0mg
-
Sodium270mg
-
Fibre13g
-
Potassium685mg
-
Carbohydrate52g
-
Sugars5g
-
Iron25%
-
Vitamin C110%
-
Calcium174mg/17%
-
Protein13g
-
Vitamin A10%
* 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.
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.
Nutritional Information (Per Serving)
-
Calories290
-
Saturated1g
-
Fat6g
-
Trans0g
-
Cholesterol0mg
-
Sodium270mg
-
Fibre13g
-
Potassium685mg
-
Carbohydrate52g
-
Sugars5g
-
Iron25%
-
Vitamin C110%
-
Calcium174mg/17%
-
Protein13g
-
Vitamin A10%
* 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.
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