Cooking with BulgurBulgur is wheat that’s been parboiled, dried, and cracked into nibbly bits. It cooks fast and tastes good. A Sunday batch can go into soups, salads, and more to boost your weekly whole-grain quotient.
How to Cook
To cook, combine 1 1⁄2 cups medium-grain bulgur and 3 cups water in a medium saucepan. Bring to a boil. Cover, reduce heat, and simmer for 10 to 12 minutes or until tender. Drain, if necessary. This will yield 5 cups, so store extra in the refrigerator for up to a week.
A full cup of cooked bulgur has only 150 calories, a hearty 8 grams of fiber, and nearly 6 grams of protein.
Cinnamon Banana Crunch BowlServe for: Breakfast
Mix up your oatmeal routine with the quick-and-easy breakfast of champions. If you are a fan of banana nut cereal or muffins, this is the perfect healthy alternative. With cool Greek yogurt and a little cinnamon and honey, this breakfast option is warm, filling, and – of course – delicious.
Chicken-Avocado SaladServe for: Lunch
Bulgur mixed with lean chicken, tomatoes, and avocado pump this lunch salad full of healthy nutrients – including Vitamin C, A, E, potassium, fiber, and protein. Think of this lunch for an energy-boosting or post-workout meal.
Bulgur with Steak and ChickpeasServe for: Dinner
Tangy lemon juice, smoky cumin, and sweet honey add tremendous flavor to this meaty dinner concoction. Serve with a simple green salad for a complete meal.
Peanut Butter BerryServe for: Breakfast
This recipe is perfect for all of the peanut butter lovers. This nutty, berry mixture will guarantee you starting you day off with a full belly.
Salad NiçoiseServe for: Lunch
This spin on Salad Niçoise incorporates tuna, haricot verts, tomatoes, and olives for a yummy and healthy French-inspired lunch. Feel free to double or triple the recipe, pack in separate containers, and have this for lunch tomorrow (and maybe the next day, too).
Butternut, Bacon, and BlueServe for: Dinner
When in doubt, stick with the 3 B’s: Bacon, butternut squash, and Blue Cheese. This trio is guaranteed to bring surprising flavor to the table.
Six Easy Bulgur Recipes
Eat more of the easiest whole grain. Recipes by: Sidney Fry, MS, RD