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Recipe: Picnic perfect snap peas

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Picnic Perfect Snap Peas title card with inset photo of Registered Dietitian Cecelia Jacobson

Colorful side dish.

Bulgur is a versatile whole grain that can be used in a variety of dishes, including this one! It’s nutty in flavor, but mild which allows it pair well with many vegetables and sauces. It also has several health benefits like nearly 30% of your daily value of fiber in a 1-cup serving. Give it a try today!


  • 1 cup dry bulgur
  • 2 ½ cups low-sodium/no-salt added vegetable broth
  • 1 large carrot, finely chopped
  • 1 stalk of celery, finely chopped
  • 1 small onion, finely chopped
  • ½ of an orange bell pepper, finely chopped
  • ½ of a red bell pepper, finely chopped
  • 3 tablespoons tomato paste
  • 1-2 cloves of garlic, pressed/diced
  • ¼ teaspoon dried oregano
  • ¼ teaspoon salt
  • 1 pound sugar snap peas, trimmed


In a saucepan bring 2 ½ cups of vegetable broth to a boil. Place dry bulgur in a separate saucepan. Pour boiling vegetable stock over dry bulgur, cover the bowl and allow it to stand for about 30 minutes. Drain bulgur in a strainer, dump into a bowl and fluff it with a fork. Set aside.

Coat a large skillet with cooking spray. Sauté the carrot, celery, onion and bell peppers until lightly brown. Stir in tomato paste, garlic, oregano and salt. Cook, stirring often until tomato paste starts to brown, about 2-3 minutes. Increase heat and stir in ½ cup water. Add sugar snap peas and cook until hot but still crisp, about 1-2 minutes.

Combine sugar snap peas mixture with bulgur, toss and serve.

Nutrition Facts (per ½ cup serving):

110 calories, 0g fat, 135mg sodium, 23g carbohydrates, 4g protein

Recipe from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.