Bulgur—the less popular little brother of couscous—contains protein, fiber, calcium, vitamins D and B-12 and is possibly the easiest way to get a whole grain into your diet that ever existed.
Bulgur—the less popular little brother of couscous—contains protein, fiber, calcium, vitamins D and B-12 and is possibly the easiest way to get a whole grain into your diet that ever existed. Slightly chewy and offered in three different grind sizes, bulgur can be used in most recipes where rice or couscous are found. Bulgur can be found in most supermarkets’ bulk sections or in the grains aisle. Make the basic bulgur recipe and enjoy it heated up with butter or olive oil, or use it in any of the other recipes below.
Basic Bulgur Recipe
- 1 cup bulgur
- 1 1/2 cup water
Put bulgur in a large bowl. Boil water and pour it over bulgur. Let it sit for 15–20 minutes or until all water has soaked into the grain. Serve cold or heat and serve warm.
Chai Spiced Bulgur with Apples
This warm and flavorful breakfast will keep you satisfied until lunch. This recipe includes the basic bulgur recipe, but is slightly tweaked for added spice.
- 1 1/2 cups water
- 1 tablespoon loose leaf chai or one chai tea bag
- 1 cup bulgur (any grind)
- dried fruits (cherries or cranberries are nice)
- soy milk
- honey, agave or brown rice syrup
- 1 sliced apple (pink lady and honey crisp are good, tart choices)
Put bulgur in a medium or large bowl. Bring water to a boil in either a hot pot or small saucepan. Brew chai in preferred fashion (French press is the most flavorful). When it’s finished brewing, pour hot tea over bulgur. Let it sit for 15–20 minutes or until all water has soaked in.
When bulgur is ready, add dried cherries, cinnamon, nutmeg, soymilk and syrup. Microwave for one minute or heat in a small saucepan over high heat. Slice the apple into thin slices and fan over the finished bulgur. Enjoy while warm. Serves one with leftovers.
Kermit’s Bulgur Lunch
This lunch has a veggie-packed sauce that is the color of our old Muppets friend. Use as a meal to bring with you to class or work, or enjoy at home.
- 1/2 cup of bulgur (made with basic bulgur recipe)
- 1/4 cup of frozen or fresh peas
- 1/4 cup of frozen edamame
- 1/4 cup of pine nuts
- 3 handfuls of rinsed spinach
- 1/2 an avocado
- 1/4 cup of water
- 1/4 cup of olive oil
- 1 small handful of basil
- 1 small handful of mint
Special equipment needed
- blender or food processor
Put peas and edamame in a small bowl and cover with a little water. Microwave for one to five minutes, or until tender. Pour off water, add to the finished bulgur and set aside.
Put a small skillet over low heat and gently toast the pine nuts, shaking every few minutes until they are a nice brown color. Remove from heat.
When nuts are cooled, add to the blender, setting aside about half for the salad itself. Add water (omit if using a food processor), spinach, avocado, olive oil, basil, mint, salt and pepper. Blend for one to five minutes until the mixture is a vibrant green color and is the consistency of milk.
Pour mixture over bulgur, peas and edamame. Add pine nuts and enjoy. ?