California Avocado season has ended.

Bulgur, California Avocado & Egg Bowl

Total time:

20 min

Prep time:

5 min

Cook time:

15 min

Nutritional Highlights (Per serving) See Full
240 Calories
12 g Fat
8 g Fiber
380 mg Sodium
26 g Carbs
Bulgur, California Avocado & Egg Bowl

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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.

Ingredients

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

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

Instructions

  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.

*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.

Nutrition information per serving

Calories 240
Total Fat 12 g (Sat 2.5 g, Trans 0 g, Poly 2 g, Mono 6 g)
Cholesterol 185 mg
Sodium 380 mg
Potassium 482 mg
Total Carbohydrates 26 g
Dietary Fiber 8 g
Total Sugar 1 g
Protein 11 g

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%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

About the author

Katie Ferraro, MPH, RDN, CDE is a Registered Dietitian and diabetes educator specializing in child and family nutrition. She is a media spokesperson and an assistant clinical professor of nutrition at the University of San Diego and the University of California, San Francisco. Katie is the author of a number of nutrition books, the mom of seven small children, and a firm believer that good food fuels strong families!

Katie is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization..

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