25 EASY WAYS TO COOK WITH BULGUR
Get a boost of goodness with these easy and nutritious bulgur recipes. They're low-calorie, nutrient-dense, high in fiber, and ideal for families.
Provided by insanelygood
Categories Recipe Roundup
Number Of Ingredients 25
Steps:
- Select your favorite recipe.
- Organize all the required ingredients.
- Prep a delicious recipe in 30 minutes or less!
Nutrition Facts :
FRESH AND FIGGY BULGUR (BULGOR) WHEAT SALAD
Yellow pepper, chopped figs, sliced almonds, tomato, parsley, onion, bulgur wheat and a tangy turmeric dressing make this delicious! Similar to Tabouleh, only more filling, this is a complete meal that is easy to prepare and very healthy.
Provided by Elise and family
Categories One Dish Meal
Time 30m
Yield 2-3 serving(s)
Number Of Ingredients 13
Steps:
- Bring water, pinch of salt and 1 tsp olive oil to a boil in a medium pot. Add Bulgur wheat and stir, then quickly remove from heat and cover. Let stand for 30 minutes.
- When 15 minutes of time remaining for the Bulgur, prepare other ingredients (except for dressing) and toss in a large bowl.
- When Bulgur wheat has cooked, add to other ingredients and mix well (it's OK if the Bulgur wheat is still warm).
- Combine olive oil, turmeric and salt and pepper in a small bowl. Pour over salad and stir to coat. Serve and enjoy!
- Note: sometimes a bit of diced nectarine makes a nice addition.
Nutrition Facts : Calories 414.7, Fat 29.2, SaturatedFat 3.7, Sodium 104.4, Carbohydrate 37, Fiber 8.9, Sugar 14.3, Protein 7.1
BULGUR WHEAT SALAD
Fresh seasonings jazz up bulgur in this bright and simple side. Combined with ripe tomatoes and green onions, this scrumptious dish from Millie McDonough of Homeland, California is a winner.
Provided by Taste of Home
Categories Lunch
Time 35m
Yield 6 servings.
Number Of Ingredients 9
Steps:
- Place bulgur in a large bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed. , In a small bowl, whisk the lemon juice, oil, garlic and salt. Stir into bulgur. Add parsley. , Cover and refrigerate for at least 1 hour. Just before serving, stir in the tomatoes and onions.
Nutrition Facts : Calories 137 calories, Fat 5g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 210mg sodium, Carbohydrate 22g carbohydrate (2g sugars, Fiber 5g fiber), Protein 4g protein. Diabetic Exchanges
BULGUR WHEAT AND KALE SALAD
Steps:
- For the bulgur: In medium saucepot over medium-high heat, bring the chicken stock to a boil. Add the bulgur, cover and reduce the heat to medium-low. Simmer the bulgur until tender, about 15 minutes. Let stand 5 minutes, and then fluff with fork.
- For the cider vinaigrette: Combine the vinegar, shallots and agave nectar in small glass jar with a tightly fitted lid. Shake to combine. Add the oil and shake vigorously to emulse. Season with salt and pepper. Set aside until ready for use.
- For the salad: In a large mixing bowl, gently combine the bulgur, almonds, apricots, kale and red onions. Add the vinaigrette and mix until thoroughly dressed. Season with salt and pepper. Serve garnished with the chives.
Nutrition Facts : Calories 369 calorie, Fat 20 grams, SaturatedFat 2 grams, Cholesterol 0 milligrams, Sodium 166 milligrams, Carbohydrate 41 grams, Fiber 10 grams, Protein 11 grams, Sugar 8 grams
BULGUR WHEAT SALAD - TURKISH STYLE
Make and share this Bulgur Wheat Salad - Turkish Style recipe from Food.com.
Provided by Nye McClelland
Categories Grains
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Mix all the ingredients together and let it marinate for at least a half hour in the fridge then serve.
- When pomegranates are in season, I substitute the grape, makes for eye catching colour.
BULGUR WHEAT SALAD WITH TOMATO AND CUCUMBER
A delicious and healthy side salad. Buglur is high in fiber and low in fat, rich in B vitamins, iron, phosphorous and manganese and has been a staple of the Mediterranean diet for thousands of years. This recipe is so simple and yet each flavor blends perfectly together. Originally found in one of my South Beach Diet cookbooks, this recipe has been tweaked just a bit to suit my tastes. Note: prep time includes time for bulgur to soak in water.
Provided by EveryoneLovesaSprin
Categories Grains
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 12
Steps:
- Using a large bowl (this will eventually hold the finished salad), measure out one cup bulgur.
- Add boiling water, stir, and let bulgur soak until all water is absorbed. This can take anywhere from 40 to 80 minutes.
- Meanwhile, put lemon zest in a small bowl. Add lemon juice, garlic, and olive oil. Whisk together.
- Once bulgur has absobed all water, stir in dressing.
- Add chopped parsley and mint, green onions, cucumbers and tomatoes and stir.
- Season with salt and pepper and enjoy at room temperature.
Nutrition Facts : Calories 250.7, Fat 11, SaturatedFat 1.6, Sodium 25.3, Carbohydrate 35.9, Fiber 9.1, Sugar 4.3, Protein 6.4
KISIR (TURKISH BULGUR WHEAT SALAD)
This is not a traditional Turkish Kisir, but the best I can do with the ingredients available in local stores. The salad is simple, and it's good for a light summertime meal.
Provided by MissLinguist
Categories Grains
Time 30m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Mix bulgur and water and set aside for 30 minutes, until all of the water is absorbed. (There is a special kind of bulghur used in Turkish Kisir, but any bulgur or cracked wheat that can be prepared in this way will work).
- Add remaining ingredients, adding the red pepper paste last. (Trader Joe's makes Red Pepper Spread with Eggplant and Garlic, which works pretty well. The Turkish spread is called Ajvar (Ayvar/Hayvar/Havyar), and it is much more spicy).
- Refrigerate and serve cold.
Nutrition Facts : Calories 95.7, Fat 5.4, SaturatedFat 0.8, Sodium 305.3, Carbohydrate 11.2, Fiber 3.1, Sugar 0.9, Protein 2.2
CRUNCHY BULGUR SALAD
A vibrant summer salad with radishes, edamame beans, peppers, almonds and herbs, drizzled with a citrus dressing
Provided by Charlie Clapp
Categories Lunch
Time 25m
Number Of Ingredients 9
Steps:
- Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.
- Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. If you're following our Healthy Diet Plan - separate the salad into four bowls or lunchboxes, pour half of the dressing onto the two portions being eaten today and store the remainder in the fridge for a later day. The salad will keep in the fridge for 2 days.
Nutrition Facts : Calories 483 calories, Fat 22 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 11 grams sugar, Fiber 9 grams fiber, Protein 17 grams protein
SIMPLE BULGUR WHEAT SALAD
Make and share this Simple Bulgur Wheat Salad recipe from Food.com.
Provided by DojoCook
Categories Lunch/Snacks
Time 1h
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- Cover the wheat with cold water for 1 hour .Then squeeze the excess water out by hand.
- Quarter the Tomatoes and remove the seeds and pulp ,then chop into smaller pieces . Roughly chop the Cucumber
- Add the Tomato Cucumber Parsley Mint And Olive Oil to the Wheat and toss.
- Sprinkle on the Feta if using
- Refrigerate for 30 minutes.
- Enjoy.
Nutrition Facts : Calories 93, Fat 3.7, SaturatedFat 0.5, Sodium 9.1, Carbohydrate 14.2, Fiber 3.6, Sugar 2.6, Protein 2.6
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