Life's Simple Ingredient

Bulgur Wheat Bowls

Prep 15M | Cook 0M | Enjoy in 15-20M

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.

 

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

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

Ingredients:

1 cup bulgur cracked wheat

2 cups lightly salted water

Directions:

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 cooked bulgur.  Keep covered and store in fridge for up to one week.

Get the nutrition facts for this recipe here.

Oriental Beef Bowl

½ cup cooked bulgur

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 cooked bulgur

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 cooked bulgur

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.

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