Try this simple bowl for a healthy lunch. Fiber (29% DV) from the avocado and bulgur along with protein (22% DV) from the egg ensure this hearty bowl will keep you fueled throughout the day. Bulgur is a quick-cooking whole grain that you can batch cook ahead of time by boiling for 12-15 minutes and then draining off the excess liquid. With scrambled egg, green onions and California Avocado added to the bulgur, this is a whole grain take on a fried rice bowl. Add your favorite protein for a larger meal.
Bulgur, California Avocado & Egg Bowl
Nutritional Highlights (per serving)
|1/2||cup||cooked bulgur, (made from about 3 tablespoons dry bulgur)|
|2||green onions, sliced|
|1/3||ripe, Fresh California Avocado, peeled, seeded and sliced|
|1/8||tsp.||sea salt, or to taste|
|1/8||tsp.||pepper, or to taste|
|1||Tbsp.||cilantro, or basil, chopped|
|sriracha, or other hot sauce for topping (optional)|
|5||oz.||salmon fillet, ahi tuna or other fish, seared (optional)|
As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados
- Cook bulgur according to package directions.
- Heat a small non-stick skillet over low heat and scramble egg to desired doneness. Stir egg and garlic into cooked, drained bulgur.
- Assemble lunch bowl with cooked bulgur and egg mixture, green onions and sliced avocado. Squeeze lime juice on avocado slices add salt and pepper to taste. Garnish with chopped cilantro or basil and serve with sriracha or other hot sauce if desired.
- If using optional protein, heat a flat top grill or large sauté pan to medium heat. Season the salmon on all sides with salt and pepper and coat the cooking surface with olive oil. Lay salmon, skin-side down, and cook until the skin is crisp, about 4 minutes. Slice salmon and place over or next to avocado in bowl. Serve.
Serving Suggestion: Serve with a salmon fillet, ahi tuna or other fish, seared.
Beverage Pairing: Serve with a glass of tea or sparkling water for lunch and a glass of wine for dinner.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
Vitamin A 106 mcg; Vitamin C 17 mg; Calcium 74 mg; Iron 3 mg; Vitamin D 1 mcg; Folate 103 mcg; Omega 3 Fatty Acid 0.13 g
% Daily Value*: Vitamin A 10%; Vitamin C 20%; Calcium 6%; Iron 15%; Vitamin D 6%