California Avocado season is winding down
HomeRecipesDietDairy FreeBulgur, California Avocado & Egg Bowl

Bulgur, California Avocado & Egg Bowl

Star ratingStar ratingStar ratingStar ratingStar rating (14)GIF animation to indicate loadingLoading... Leave a comment

Total Time: 20 min

Cook Time:

Prep Time:

Nutrition Facts

Nutrition information
per serving

Calories 240
Total Fat 12g
Saturated Fat 2.5g
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 185mg
Sodium 380mg
Total Carbs 26g
Dietary Fiber 8g
Total Sugars 1g
Protein 11g
Potassium 482mg

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%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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.

Start cooking

Serves: 1

|
1/2 cup cooked bulgur, (made from about 3 tablespoons dry bulgur) 1 egg 1/8 tsp. garlic, minced 2 green onions, sliced 1/3 ripe, Fresh California Avocado, peeled, seeded and sliced 1/2 lime, juiced 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) Optional Protein 5 oz. salmon fillet, ahi tuna or other fish, seared (optional) 1/8 tsp. salt 1/8 tsp. pepper 1/2 tsp. olive oil
  1. Cook bulgur according to package directions.
  2. Heat a small non-stick skillet over low heat and scramble egg to desired doneness. Stir egg and garlic into cooked, drained bulgur.
  3. 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.
  4. 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.

Print recipe

*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.

Did You Know?

California Avocados can be used as a substitute for butter. Learn about avocados and dietary guidelines for Americans.

Recipe Tags: | View More Tags
Recipe Categories: Dairy Free Entrees High Fiber Mediterranean Diet Registered Dietitian Recipes Vegetarian
PinPrint

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

You might also like

Comments

Other Topics

Recipes

See Recipes

Nutrition

Read Articles

Sustainability

Read Articles

How-To

Read Articles

Avocado 101

Read Articles