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)
- Combine yogurt, honey, and a dash of cinnamon in a small bowl.
- Toss bulgur with walnuts and brown sugar. Top with banana slices.
- Dollop yogurt mixture over bulgur mixture. Sprinkle with additional cinnamon, if desired.
Recipe from Cooking Light, January 2013
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
- 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.
- 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