Have you tried bulgur? It’s wheat kernels that have been steamed, dried and crushed. It’s a whole grain commonly used in Middle Eastern and Mediterranean cooking. It has a pleasant, nutty flavor and a nice chewy texture. Bulgur is lower in fat and calories per serving than brown rice and has more fiber than oats, buckwheat or corn! Bulgur isn’t a gluten free food, but if that’s not a dietary concern for you, eat up! Make a porridge for breakfast, add it to soup for lunch, make tabbouleh for dinner. Bulgur, like other grains, can be used with both sweet and savory ingredients. (Source One, Source Two)
You’ll find bulgur in most large supermarkets. Try looking where the oatmeal and rice are. If that fails, try your local health food store, or order online. (Amazon affiliate link). Since bulgur has already been cooked, it’s easy to prepare. Cover the bulgur with water at a ratio of two parts water to one part bulgur. Bring it to a boil and cook for 10 minutes or so until it softens. Even easier is to pour one or two parts boiling water over one part bulgur and let it stand. You can pour off any water that doesn’t get absorbed. Bulgur stores well in the fridge so it can be readily available to use for any meal.
This week I’ve been eating bulgur instead of oats as part of my Vegan Before 6 breakfast plan. I love it mixed with peanut butter, sweet dates and crunchy pistachios with a little almond milk to make it creamy. This recipe, inspired by this collection at Cooking Light, will serve one or two people, depending on your morning appetite and if you serve toast or fruit as well.
- 1 cup cooked bulgur
- 5 – 6 dates, pitted and chopped
- 10 – 15 pistachios, shelled and chopped
- 2 tablespoons creamy peanut butter (I use unsweetened)
- 1/2 cup almond milk
- vegan sweetener (optional)
- Combine the bulgur, peanut butter and almond milk in a small saucepan over low heat.
- Stir to combine and allow to warm through.
- Stir in the dates, pistachios and sweetener if desired.
- Add more almond milk if wanted to adjust the creaminess.
Feel free to try other combinations. I’ve also had apples and walnuts and bananas and cherries.
If you haven’t had bulgur, are you willing to try it? Would you be willing to use it as a substitute for rice?