MEDITERRANEAN BULGUR BOWL
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. -Renata Smith, Brookline, Massachusetts
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through., Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.
Nutrition Facts : Calories 311 calories, Fat 7g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 521mg sodium, Carbohydrate 52g carbohydrate (6g sugars, Fiber 12g fiber), Protein 14g protein.
MEDITERRANEAN BULGUR
Steps:
- Toast 1 cup bulgur in a dry skillet until fragrant, about 5 minutes. Pour 2 1/2 cups boiling water over the bulgur in a heat-resistant bowl and cover tightly with plastic wrap. Let stand for 15 minutes, then toss with a little olive oil, some chopped dried apricots and olives, and salt and pepper to taste.
Nutrition Facts : Calories 329 calorie, Fat 9 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 220 milligrams, Carbohydrate 59 grams, Fiber 14 grams, Protein 9 grams, Sugar 5 grams
BULGUR MAPLE PORRIDGE
Bulgur works beautifully as a morning cereal. The best method for making this is to submerge the bulgur in boiling water the night before, then cook the reconstituted grains in the milk in the morning. Maple syrup is my hands down favorite sweetening for any hot cereal; as for additions, I love the crunch of cashews or pecans, and I also love diced dried apricots or blueberries, or both.
Provided by Martha Rose Shulman
Categories breakfast, weekday, main course
Time 15m
Yield Serves 2
Number Of Ingredients 9
Steps:
- The night before, place the bulgur in a medium saucepan with salt to taste (I suggest 1/8 to 1/4 teaspoon) and stir to distribute the salt. Bring 1 cup water to a boil and pour over the bulgur. Cover with the lid and leave overnight.
- Add the milk to the pot and stir together with a wooden spoon. Bring to a boil over medium-high heat. Reduce the heat to medium-low and simmer, stirring often, or for a thicker porridge stirring constantly, until the mixture has thickened like cream of wheat, 5 to 10 minutes. Stir in the butter, maple syrup and apricots or blueberries if including and continue to stir until the blueberries begin to pop and bleed into the cereal. Serve sprinkled with toasted pecans or cashews if desired.
Nutrition Facts : @context http, Calories 318, UnsaturatedFat 6 grams, Carbohydrate 53 grams, Fat 10 grams, Fiber 7 grams, Protein 10 grams, SaturatedFat 3 grams, Sodium 795 milligrams, Sugar 23 grams
BULGUR & QUINOA LUNCH BOWLS
These meal prep grain bowls use one base and two deliciously different toppings. Choose from avocado, olives and rocket or chickpeas, beetroot and orange
Provided by Sara Buenfeld
Categories Lunch
Time 20m
Yield Serves 4 (makes 2 of each flavour)
Number Of Ingredients 21
Steps:
- Tip the onion and bulgur mix into a pan, pour over 600ml water and stir in the thyme and bouillon. Cook, covered, over a low heat for 15 mins, then leave to stand for 10 mins. All the liquid should now be absorbed. When cool, remove the thyme and divide the bulgur between four bowls or plastic containers.
- For the avocado topping, toss all the ingredients together except for the rocket. Pile onto two portions of the bulgur and top with the rocket.
- For the beetroot topping, first pile the chickpeas on top, then toss the beetroot with the tomato, mint, cumin, a good pinch of cinnamon, the oil and vinegar. Toss well, add the orange, then pile onto the remaining portions of bulghur, scatter with the pine nuts and sprinkle with extra cinnamon. Chill in the fridge until needed.
Nutrition Facts : Calories 369 calories, Fat 20 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 33 grams carbohydrates, Sugar 8 grams sugar, Fiber 10 grams fiber, Protein 8 grams protein, Sodium 0.5 milligram of sodium
BULGUR BREAKFAST
Make and share this Bulgur Breakfast recipe from Food.com.
Provided by Debbwl
Categories Breakfast
Time 23m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Bring water to boil. Add bulgur, cover and simmer 20 minutes.
- Stir in applesauce, Benecol, and honey.
- If desired sprinkle with Cinnamon and serve.
Nutrition Facts : Calories 189, Fat 1.8, SaturatedFat 0.4, Sodium 31.4, Carbohydrate 42.1, Fiber 7.1, Sugar 14.5, Protein 4.4
BULGUR WHEAT BREAKFAST BOWL
Here's a quick and easy new way to warm up in the morning: simmer cooked bulgur with some milk before folding in cheddar cheese and piling it into a bowl. After you've nestled a poached egg on top, garnish everything with a dash of hot sauce and a sprinkle of fresh cilantro and enjoy your complete breakfast-in-a-bowl.
Provided by Riley Wofford
Categories Food & Cooking Breakfast & Brunch Recipes
Time 20m
Yield Serves 2
Number Of Ingredients 6
Steps:
- Combine grains, milk, 1 cup water, and salt in a pot. Bring to a boil, then reduce heat to medium and simmer, stirring, until creamy, 15 to 18 minutes. Stir in cheese. Transfer to bowls and top with eggs, cilantro, and hot sauce before serving.
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- In a medium saucepan bring the milk to a bare simmer. Stir in the bulgur and salt, reduce heat to low, and gently simmer for 15 minutes, stirring frequently. Remove from heat, stirring occasionally, allow to soak for 10 minutes, or until the bulgur is tender.
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- Bring it to a boil, put the lid on, turn down the heat to low and cook until the liquid is absorbed. For medium coarse bulgur (#2), cooking time should be around 12 minutes, for coarse bulgur (#3), cooking time should be 12-14 minutes, and for extra coarse bulgur (#4) cooking time should be around 15 minutes.
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- Making a Basic Overnight Bulgur Bowl Combine the bulgur and milk. To prepare the base of an overnight bulgur bowl, combine 1 cup (236.5 ml) uncooked bulgur and 1 ½ cups (354.8 ml) of the milk of your choice in a bowl the night before you want to eat your bulgur bowl.
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- PULSE: I prefer to make my cauliflower rice by chopping the florets with a knife starting with the tip of the floret and working my way down to the tougher parts and simply slicing through and letting the florets turn into small crumbled pieces, then chopping the harder parts as if I was cutting carrots in very small cubes. It takes a bit more time but I prefer the consistency and the fact that the pieces are not mushed and remain dry. You can also pulse the cauliflower florets in a food processor three times to achieve a similar result. I tried this method, but did not like the fact that the "rice grains" came out in different sizes and some parts were mushy, bruised and wet.
- CHOP: Sharpen your knife before starting and then wash and dry all ingredients then chop them all separately. Parsley and mint need to be hand chopped, tomatoes and onions should be diced in small pieces, the smallest you can cut.
- LAYER: It is very important that you follow these steps as they are indicated exactly. At the bottom of a bowl you should pour the bulgur wheat and the cauliflower rice, then the mint and the lemon juice. Combine this until it has incorporated nicely. Next layer the diced tomatoes and on top, the onions. Do not mix the two, simply create layers. Finally, at the top, place the chopped parsley.
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