Recipes

Bulgur Wheat Bowls

Whole grains are a complex carbohydrate and have a lower glycemic index, which digests slower and keeps you feeling satisfied longer. Bulgur is a cooked, cracked wheat and a wholesome base for any combination of ingredients for breakfast to dinner and fresh salad bowls.

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Tip: Make up bulgur and have ready for quick meals. Keeps up to one week refrigerated.

Prep Time: Bulgur wheat takes 10-15 minutes to cook
Cook Time: Add additional ingredients
Serves: 1 cup (250 mL) dry bulgur makes 3 cups (750 mL) cooked

Bulgur Wheat

Bulgur absorbs flavours. Substitute the water for broth or clam tomato or apple juice depending on the other ingredients.


Ingredients

1 cup (250 mL) bulgur cracked wheat
2 cups (500 mL) lightly salted water

Instructions

In a medium saucepan combine bulgur and water (or other liquid) and cook over medium high heat on a boil until the liquid has been absorbed and the bulgur is moist. More liquid may be required to reach a tender texture. Fluff with a fork and use as directed in recipes, or as the base for healthy additions, such as the recipes below. Makes 3 cups (750 mL) cooked bulgur.  Keep covered and store in fridge for up to one week.

Oriental Beef Bowl

½ cup (125 mL) cooked bulgur
Add to each bowl:
Cooked, thinly sliced beef
Grated carrot
Sliced green onion
Chopped steamed bok choy
Thinly sliced cucumbers, lengthwise
Oriental sesame dressing (store purchased)
Arrange individually in each bowl. Offer additional toppings if desired.

Southwest Chicken Bowl

½ cup (125 mL) cooked bulgur
Add to each bowl:
Cooked, sliced chicken
Rinsed canned black or kidney beans
Canned or fresh kernel corn
Sliced radishes, celery and purple onion
Southwest or ranch dressing (store purchased)
Arrange individually in each bowl. Offer additional toppings if desired.

Breakfast Fruit and Nut Bowl

½ cup (125 mL) cooked bulgur
Add to each bowl:
Fresh cut fruit
Plain or flavoured yogurt 
Almonds or other nuts or seeds as desired
Arrange individually in each bowl. Offer additional toppings if desired.