bulgur wheat and cannelini beansBy Dr Joe

How about we make a nutritious meal that has grain, vegetables, fruit and beans to bring the day to an end. Sounds right? I sure hope so.

I’m talking about the bulgur wheat with cannellini beans and apple combo.

We are going to use not just any grain but a very healthy grain – the bulgur wheat. One of my best grains because it has significant nutritional value.

But beyond that, bulgur wheat has a low glycaemic index. So why not take advantage.

We are also going to use apple to add some fruitiness to this meal. The apple will bring a soft but crunchy angle to this meal.

As for cannellini beans, you need to eat beans often. Any beans.

Beans are good for you. Most beans are great for weight loss and weight maintenance because beans are high in fibre and low in calories. They are nature’s gift for you to manage your weight. Use them!


bulgur wheat and cannellini beans

What do we need for the Bulgur Wheat With Cannellini Beans and Apple treat?

Bulgur wheat X 1 cup   Get Bulgur Wheat from UK Amazon here
Cannellini Beans X 1 Can (drained)   Get Cannellini beans from UK Amazon here
Apple fruit X 1
Sweet peppers X 1
Red Onions X 1
Vegetable Stock X 1 tbs and half   Get Vegetable Stock from UK Amazon here
Apple juice concentrate X 3 tbs
Balsamic vinegar X 2 tbs

chopped apple, onion and red onions

Nutritional information for cannellini beans per 100 g

Calories 96 kcal
Total fat 0.4 g
Saturated fat 0.2 g
Monounsaturated fat 0.04 g
Polyunsaturated fat 0.3 g
Total Carbohydrate 12.5 g
Sugars 0.8 g
Fiber 6.3
Cholesterol 0.0 g
Protein 7.1 g
Sodium 3.8 mg
Potassium 400 mg


You also get Calcium, Iron, Magnesium, Riboflavin, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc, Selenium and Thiamine from your Cannellini beans.

Nutritional information for bulgur wheat per 100 g

Calories 320 kcal
Total fat 1.3 g
Saturated fat 0.2 g
Monounsaturated fat 0.2 g
Polyunsaturated fat 0.5 g
Cholesterol 0.0 g
Total Carbohydrate 76 g
Sugar 0.4 g
Fibre 18 g
Total Protein 12 g
Sodium 17 mg
Potassium 409 mg


Calcium, Magnesium, Vitamin B6 and Iron are all yours with Bulgur wheat.

ingredients for bulgur wheat with cannellini and apple

How to make the Bulgur Wheat With Cannellini Beans and Apple

>> Slice up your red onions, sweet peppers and apple fruit into fine pieces.

>> Pour in water into a cooking pot . Twice the amount of bulgur wheat is about right. Let the water boil. Once water is boiling, add the vegetable stock powder and stir to mix uniformly to form a vegetable broth.

>> Now add the bulgur wheat into the boiling vegetable broth. Stir. Leave for a while to cook and stir again. Leave again. This should take about 8 minutes.

>> Now turn down the heat to low. Allow cooking of the bulgur wheat to continue. You may add more water. Only small amounts at a time to allow the bulgur wheat to cook properly.

>> When Bulgur wheat if half-cooked – about 10 minutes, it’s time to start adding the other ingredients. Add the chopped onions, stir together. A minute later add the chopped sweet peppers (bell peppers), stir.

>> Add the tumeric, stir.

>> Add the Cannellini beans (drained) and stir together.

>> Mix the 2 tablespoons of balsamic vinegar with the 3 tablespoons of apple juice concentrate. Add the balsamic vinegar-apple juice concentrate mixture to the content of the pot. Stir together thoroughly, allow to cook some more.

>> Now add the chopped apple fruit and stir together.

> You may add salt and black pepper to taste if you like. My wife prefers that but I am okay without the salt and black pepper. You may try both and see which one you prefer.


If you need to add additional water to let the cooking be complete, just add litte at a time. Adding excessive water will cause the bulgur wheat to be very soggy. You don’t want that.

Once the water has dried up, turn off the heat. That’s it. Your bulgur wheat with cannellini beans and apple is ready. Enjoy!

I ended up with a blood sugar reading of 6.9 mmol/l (124 mg/dl) 1 hour after having the bulgur wheat with cannellini beans and apple meal. I like that!

Suggested further reading:
Drink THIS first thing in the morning (3 Major Benefits)