Recipe: Picnic perfect snap peas
| Healthy You | Recipes | Videos
Bulgar adds mild nutty taste to this 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.
Ingredients:
- 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
Directions:
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.
Cecelia Jacobson RD
Cecelia Jacobson, RD, LD, CDCES, is a registered dietitian and certified diabetes care and education specialist for PeaceHealth in Oregon. She has been providing adult nutrition counseling and diabetes education for more than 20 years. Cecelia also conducts monthly cooking demonstrations, health fairs, and wellness outreach. She is passionate about helping her patients obtain sustainable diet and lifestyle changes in line with their goals. Cecelia grew up near Bellingham, Washington and graduated from Bastyr University. When she is not at work, you can find her outdoors or volunteering. She has ridden Cycle Oregon multiple times on the Candle Lighters, Ride For a Child team. She also loves to camp, hike and tend to her small garden to create culinary experiments at home.
