Six Easy Bulgur Recipes

November 29, 2012
Credit: Photo: Kang Kim
Eat more of the easiest whole grain. Recipes by: Sidney Fry, MS, RD
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Cooking with Bulgur

Credit: Photo: Kang Kim
Bulgur 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.

Nutrition
A full cup of cooked bulgur has only 150 calories, a hearty 8 grams of fiber, and nearly 6 grams of protein.

 

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Cinnamon Banana Crunch Bowl

Credit: Photo: Kang Kim
Serve 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.

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Chicken-Avocado Salad

Credit: Photo: Kang Kim
Serve 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.

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Bulgur with Steak and Chickpeas

Credit: Photo: Kang Kim
View Recipe: Bulgur with Steak and Chickpeas

Serve 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.

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Peanut Butter Berry

Credit: Photo: Kang Kim
Serve 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.

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Salad Niçoise

Credit: Photo: Kang Kim
Serve 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).

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Butternut, Bacon, and Blue

Credit: Photo: Kang Kim
Serve 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.

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