Healthy Living > dinner recipes
Bulgur wheat is a nutrition-packed whole grain that you can eat as a side dish or a main, with endless variations and additions.
Prep Time: 20 Min
Cook Time: 20 Min
Ready In: 40 Min
Servings: 4 as side dish or 2 as entréeIngredients:
- 2 cups Brussels sprouts (or other vegetables)
- 1-2 tablespoons olive oil
- 1 teaspoon sea salt (divided)
- 1/4 cup slivered almonds (or other chopped nuts)
- 1 cup medium-ground bulgur
- 1/4 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground cardamom
- Pinch of ground nutmeg
- 1/4 teaspoon ground black pepper
- 1/2 cup prunes (or other dried fruit), coarsely chopped
- Wash Brussels sprouts and remove any blemished outer leaves. Cut off base of each and halve lengthwise. Toss Brussels sprouts with olive oil and 1/2 teaspoon sea salt.
- Roast in shallow pan at 400 degrees F for about 15-20 minutes, until sprouts are starting to brown and are crispy on the edges.
- Meanwhile, toast almonds or other nuts, either by placing in a shallow pan in the oven for about 2 minutes, until they begin to brown, or by browning in the bottom of a medium saucepan on top of the stove, shaking or stirring regularly. When lightly browned, spread the nuts on a plate to cool and set aside.
- While the Brussels sprouts roast, add bulgur and to 2 cups cold water to a medium saucepan. Add remaining 1/2 teaspoon salt, turmeric, cinnamon, cardamom, nutmeg and pepper. Bring to a boil over high heat. Add dried fruit. Reduce heat to low, cover and simmer for 10 to 12 minutes or until tender. Using a strainer with small holes, drain excess water.
- Stir in roasted Brussels sprouts and top with almonds. Serve hot, warm or at room temperature.
Note: This can be adapted to suit your taste. Bulgur works well with meats, poultry and seafood, as well as making a nutritious vegetarian meal. You can add almost any vegetables, including peppers, carrots, mushrooms, tomatoes, onions, peas, beans and more. Prunes are a traditional fruit to serve with bulgur, but dried apricots, nectarines, cherries, figs and more also work well.
Recipe courtesy of Marcia Mangum Cronin.