Healthy Ingredient of the Week – Bulgur

Bulgur, a variety of wheat known for its short cooking time, is an excellent source of fiber and a good source of protein, iron, and magnesium.  Although it’s not gluten-free, it is often considered a good gateway for those who dislike or are new to consuming whole grains, due to its mild taste and versatility.  Bulgur is probably best-known for its inclusion in the Middle Eastern salad tabbouleh, but its uses extend to many other types of cuisines.

Cinnamon Banana Crunch Bowl

¼ cup nonfat plain Greek yogurt
1 teaspoon honey
Dash of cinnamon
½ cup cooked bulgur
1 tablespoon chopped toasted walnuts
1 tablespoon brown sugar
⅓ cup fresh banana slices
Additional cinnamon, to taste (optional)


  1. Combine yogurt, honey, and a dash of cinnamon in a small bowl.
  2. Toss bulgur with walnuts and brown sugar. Top with banana slices.
  3. Dollop yogurt mixture over bulgur mixture. Sprinkle with additional cinnamon, if desired.

Recipe from Cooking Light, January 2013 


Lebanese Tabbouleh

½ cup fine bulgur
3 tablespoons olive oil
1 cup boiling-hot water
2 cups finely chopped fresh flat-leaf parsley (from 3 bunches)\
½ cup finely chopped fresh mint
2 medium tomatoes, cut into ¼-inch pieces
½ seedless cucumber, peeled, cored, and cut into ¼-inch pieces
3 tablespoons fresh lemon juice
¼ teaspoon black pepper


  1. Stir together bulgur and 1 tablespoon oil in a heatproof bowl. Pour boiling water over, then cover bowl tightly with plastic wrap and let stand 15 minutes. Drain in a sieve, pressing on bulgur to remove any excess liquid.
  2. Transfer bulgur to a bowl and toss with remaining ingredients, including 2 tablespoons oil, until combined well. Serves 4-6 as a side dish.

Recipe from Gourmet, June 2002 


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