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Southwest Turkey Bulgur Dinner

In the past few years, I’ve been trying to incorporate more whole grains in our dinners. Bulgur is one of my favorite grains to work with because of its quick cooking time. Besides being high in fiber and rich in minerals, it has a mild, nutty flavor that my kids enjoy. —Maria Vasseur, Valencia, California
  • Total Time
    Prep: 15 min. Cook: 30 min.
  • Makes
    4 servings

Ingredients

  • 8 ounces lean ground turkey
  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (14-1/2 ounces) diced tomatoes with mild green chiles
  • 1-1/2 cups water
  • 1/2 cup frozen corn
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 1 cup bulgur
  • TOPPING:
  • 1/2 cup fat-free plain Greek yogurt
  • 1 tablespoon finely chopped green onion
  • 1 tablespoon minced fresh cilantro

Directions

  • In a large nonstick skillet coated with cooking spray, cook turkey and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer.
  • Stir in the beans, tomatoes, water, corn, chili powder, cumin, pepper and salt. Bring to a boil. Stir in bulgur. Reduce heat; cover and simmer for 13-18 minutes or until bulgur is tender.
  • Remove from the heat; let stand 5 minutes. Fluff with a fork. Meanwhile, in a small bowl, combine the yogurt, green onion and cilantro. Serve with turkey mixture.
Nutrition Facts
1-1/4 cups with 2 tablespoons topping: 387 calories, 6g fat (1g saturated fat), 45mg cholesterol, 628mg sodium, 59g carbohydrate (7g sugars, 14g fiber), 27g protein.
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Reviews

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Average Rating:
  • hamsamiches
    May 12, 2013

    Tasted okay, but it was too one-dimensional. Cumin is really all I could taste. Used black beans instead of kidney beans and hot Rotel tomatoes instead of mild, so it was pretty spicy. Most likely will not make again. To anyone looking to make this, I recommend decreasing the cumin by half.

  • AlecA13
    Feb 16, 2013

    No comment left

  • mkaskela
    Nov 25, 2012

    I ended up doubling the amount of turkey, used quinoa instead of bulgur, and doubled the toppings, but overall it turned out fantastic! Even my husband, who is not a big fan of healthy recipes, really enjoyed it.