Salads and Vegetables: Vegetable Dishes: Cracked Wheat and Vegetable Pilaf

A tasty side dish of vegetables and cracked wheat.

Author: CalorieKing
Date: May 13, 2010

Suggestions: Cracked wheat (bulgur) is an excellent substitute for rice.

Serves: 6 person(s)
Yield: 6 x approx. 3/4 cup servings

Preparation Time: 15 mins
Cooking Time: 1 hrs 30 mins


    1 cup boiling water
    1 cup bulgur
    2 Tbsp chopped parsley
    1/2 tsp basil
    1/2 tsp oregano
    1/2 tsp garlic powder
    1/2 tsp salt
    9 oz canned corn kernels, drained
    14 oz canned low-sodium diced tomatoes
    1 medium carrot, diced
    4 spring onions, chopped


    Place cracked wheat into a bowl, pour over boiling water. Stand for 1 hour, or until liquid is absorbed.

    Preheat oven to 350ºF.

    Add remaining ingredients to cracked wheat and mix well.

    Spoon mixture into a lightly greased casserole dish. Bake in preheated oven for 1-1/2 hours, or until vegetables are tender.

    Serve as an accompaniment to a main meal.

Nutritional Information
(Per Serving)

Calories:137 cals
Kilojoules:573 kJ
Fat:0.8 g
Carbohydrates:31.5 g
Protein:4.9 g
Cholesterol:0.0 mg
Sodium:354 mg
Saturated Fat:0.1 g
Fiber:6.4 g
Calcium:40.0 mg
Total Sugars:5.1 g

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