Bulgur Basics
Bulgur—whole wheat that has been steamed, dried, and cracked—is the easiest whole grain. Just soak it in water and it’s ready to eat. The hotter the water, the quicker it’s done
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Veggie Sauté with Bulgur
Don’t want to read the recipe? Just chop and sauté 4 cups of whatever vegetables are in the bin, toss with soaked bulgur, season, and enjoy.
½ cup bulgur
2 Tbs. extra-virgin olive oil, divided
½ lb. small zucchini, chopped
½ red bell pepper, chopped
½ yellow bell pepper, chopped
1 bunch scallions, chopped
freshly ground black pepper, to taste
¼ tsp. kosher salt
Soak the bulgur in ¾ cup of hot water for at least 10 minutes. • Meanwhile, in a large non-stick pan, heat 1 Tbs. Of the oil over medium heat. Sauté the zucchini until lightly browned, 2-3 minutes. Remove from the pan. • Sauté the peppers and scallions in the remaining 1 Tbs. Of oil until they start to brown, 2-3 minutes. Return the zucchini to the pan and stir in the bulgur. • Cook while stirring until the bulgur is hot and any water is absorbed, 1-2 minutes. Season with black pepper and up to ¼ tsp. Of salt. • Serves 4.
Per serving (1 cup): calories 160 total fat 7 g | sat fat 1 g carbs 21 g | fiber 4 g protein 4 g | sodium 140 mg
Fruit & Bulgur Salad
You can use just about any fruit (try apple, pineapple, or grapes), and replace some or all of the arugula with just about any soft herbs (try basil, parsley, or cilantro) or chopped salad greens.
½ cup bulgur
1 Tbs. fresh lemon juice
1 Tbs. extra-virgin olive oil
¼ tsp. kosher salt
1 nectarine or plum, pitted and chopped
3 cups lightly packed baby arugula or spinach, chopped
¼ cup toasted almonds or sunflower seeds
Soak the bulgur in ¾ cup of hot water until tender, about 15 minutes. Drain any water that hasn’t been absorbed. • Meanwhile, in a large bowl, whisk together the lemon juice, oil, and salt. • Toss with the bulgur, nectarine, arugula, and almonds. • Serves 4.
Per serving (1 cup): calories 150 | total fat 7 g sat fat 1 g | carbs 19 g | fiber 4 g | protein 4 g sodium 130 mg
Tomato Eggplant Bulgur
The eggplant will absorb all the oil and may look dry at first. Don’t worry. As the eggplant cooks, it will release some oil, allowing it to brown.
½ cup bulgur
3 Tbs. extra-virgin olive oil
1 small Italian eggplant (about
½ lb.), cut into ½” pieces
½ cup no-salt-added crushed tomatoes
pinch red pepper flakes (optional)
½ cup basil and/or parsley leaves, chopped
½ tsp. kosher salt
Soak the bulgur in ¾ cup of hot water for at least 10 minutes. • Meanwhile, in a large non-stick pan, heat the oil over medium-high heat. Sauté the eggplant, turning occasionally, until it starts to release some oil and browns on 2 or 3 sides, 5-8 minutes. • Stir in the tomatoes and red pepper flakes. Simmer until the eggplant is tender, 3-5 minutes. • Stir in the bulgur and cook until any liquid is absorbed, 1-2 minutes. • Remove from the heat and stir in the herbs. Season with up to ½ tsp. Of salt. • Serves 4.
Per serving (1 cup): calories 180 total fat 10 g | sat fat 1.5 g carbs 19 g | fiber 5 g protein 3 g | sodium 260 mg
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