here’s an interesting bulgur recipe with an asian twist: fragrant flavors of ginger, garlic and sesame oil with citrus flavors from the orange zest and juice. then final crunch and crisp of scallions and almond slivers. give it a try!
Ingredients
- 2 oranges
- 2 teaspoons extra virgin olive oil
- 1 teaspoon sesame oil
- 5 cloves garlic, minced
- 2 tablespoons minced fresh ginger
- 1 cup bulgur, rinsed (see Ingredient note)
- sea salt, to taste
- 1/3 cup slivered almonds, optional
- 2/3 cup chopped scallions
- 1 tablespoon reduced-sodium soy sauce
Preparation
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 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.
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original recipe from EatingWell.com: Bulgur with Ginger and Orange
INGREDIENT NOTE
Fiber-rich bulgur – whole-wheat kernels that are precooked, dried and cracked – is sold in natural-foods stores and large markets.
NUTRITION NOTE
Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 38 g carbohydrates; 7 g protein; 8 g fiber; 295 mg sodium; 376 mg potassium.
NUTRITION BONUS
Vitamin C (45% daily value), Fiber (34% dv), Magnesium (23% dv).
Palatable Palette 