Photographer: Burris, Ken
Publish Date: 2008-10-01
Yield: 4 servings, 3/4 cup each
Total Time: 40 minutes
Prep Time: 25 minutes
Bulgur is ubiquitous in Middle Eastern cooking but also pairs deliciously with Asian seasonings. This simple side dish is perfect with beef, lamb or poultry. For variations, substitute toasted sesame seeds for the almonds, or carrot juice (it is surprisingly good and certainly nutritious) for orange juice.
- 2 oranges
- 2 teaspoons canola oil
- 2 cloves garlic, minced
- 2 tablespoons minced fresh ginger
- 1 cup bulgur, rinsed (see Ingredient note)
- 2 teaspoons brown sugar
- 1/4 teaspoon salt, or to taste
- 1/3 cup slivered almonds
- 2/3 cup chopped scallions
- 1 tablespoon reduced-sodium soy sauce
- Zest 1 orange; reserve the zest. Juice both oranges. If necessary, add enough water to the juice to measure 1 1/2 cups total.
- Heat oil in a large heavy saucepan over medium-high heat. Add garlic and ginger; cook, stirring, until fragrant, about 30 seconds. Add bulgur and stir to coat. Add the orange juice, brown sugar and salt; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the bulgur is tender and most of the liquid has been absorbed, 15 to 25 minutes.
- Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring frequently, until light golden and fragrant, 2 to 3 minutes.
- Add scallions, soy sauce and the reserved orange zest to the bulgur; mix gently and fluff with a fork. Serve sprinkled with the almonds.
Recipe Tips & Notes:
- Ingredient Note: Fiber-rich bulgur—whole-wheat kernels that are precooked, dried and cracked—is sold in natural-foods stores and large markets.
Per serving: 234 calories; 5 g fat (1 g saturated fat, 3g mono unsaturated fat); 0 mg cholesterol; 38 g carbohydrates; 7 g protein; 8 g fiber; 295 mg sodium; 376 mg potassium
Nutrtion Bonus: Vitamin C (45% daily value), Fiber (34% dv), Magnesium (23% dv).
Exchanges: 2 starch, 1/2 fruit, 1 fat
Carbohydrate Servings: 2
- Degree of Difficulty
- Special Health Consideration(s)
- Low Calorie
- High Fiber
- Low Sat Fat
- Low Sodium
- Heart Healthy
- Seasons & Occassions
- Dish Type(s)
- Side Dishes
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.