Nutritional Win of the Week: Bulgur, Mushrooms and Red Peppers

Bulgur with Mushrooms and Roasted Red Peppers 

Bulgur with Mushrooms and Roasted Red Peppers 

Happy Friday! Congratulations! You made it through the week and freedom stretches out before you. Freedom, yes, but also meal planning, grocery shopping, and meal prepping. It’s ok, we’re all in this together.

The recipe I’m celebrating this Friday for its winning combination of nutrition, ease of execution and overall deliciousness is a testament to meal prepping. If you cook the bulgur and lentils on Sunday, you can make this recipe in 20 minutes any night of the week.

From the pages of Women’s Health Magazine, I present you: Bulgur with Mushrooms and Roasted Red Peppers.

This recipe from Women’s Health is a big win. The bulgur and lentils provided a chewy textural contrast to the roasted red peppers and mushrooms and the sherry vinegar brightens the dish with lively acidity. I like to crumble just a little goat cheese over the top because melting cheese makes everything better. If you’re feeding a family, or if you want lunch for the next couple of days, double the recipe to make 4 servings.

Let’s review the nutritional perks of this earthy bowl of yum:

  • Bulgur Wheat – a low glycemic index food that is whole grain, high in fiber and in B vitamins. The high fiber keeps you full, blocks the absorption of cholesterol, and helps regulate blood sugar.
  • Lentils – full of iron, protein and fiber. Iron transports oxygen throughout our bodies and is critical to maintaining our energy levels.   
  • Red Peppers – an antioxidant powerhouse with Vitamin C, B6, and magnesium. To my fellow worriers, the combo of B6 and magnesium has been shown to reduce anxiety.
  • Spinach – great source of iron, calcium, Vitamin A, and folate. Spinach can boost your eye and skin health.
  • Mushrooms – a healthy combination of B vitamins and potassium. Potassium is a mineral many of us fall short on consuming that helps control blood pressure.

Give it a try and let me know what you think!

Looking for another nutritious recipe to work into next week’s rotation? Try (No Cream of) Broccoli Soup.