Pantry Raid IV: better bulgur

Bulgur sounds gross, and I get that. But it’s really not. Bulgur is parboiled cracked wheat berries. It’s a super whole grain with a wonderful nutty taste. It also has a great texture that I can only describe as “toothsome.” It isn’t hard, but even after being soaked, it has tooth –  like very good al dente pasta. Just one cup of bulgur has over 25 grams of fiber and over 17 grams of protein. And incidentally, I had a huge bag of it in my cabinet that I needed to start working on getting rid of.

Bulgar, like quinoa, is a great base for salads. This bugar salad recipe came from Everyday Food, and it’s really light and delicious and keeps well. Make it at the beginning of the week, measure it out into individual containers and then grab them for a healthy lunch on the go. This recipe makes a lot – like most grains, just one cup, once cooked, makes a huge amount of food and because it is high in fiber and protein, you don’t need to eat much to get full. I made this salad for dinner with a yummy marinated salmon and still had enough left over for lunch several days that week. This salad also incorporates chick peas (or Garbanzo beans – whichever name you prefer). Chick peas are also full of protein, so you really can’t go wrong here. Leave out the feta for a (still delicious) Vegan side dish.

Bulgur and Chick Pea Salad

bulgar with salmon close

Ingredients

  • 1 cup bulgur
  • 2 cups boiling water
  • 1 can (15.5 ounces) chickpeas
  • 1 tablespoon lemon zest and 2 tablespoons juice
  • 3 tablespoons extra-virgin olive oil
  • 1/4 cup roughly chopped fresh dill
  • 1/2 cup crumbled feta (2 ounces)
  • Salt and pepper

Directions

  1. In a large bowl, combine bulgur with boiling water. Cover and let stand 20 minutes; drain and return to bowl. Rinse and drain chickpeas, then add to bowl with lemon zest and juice, olive oil, dill, and feta; season with salt and pepper.

For the salmon, I combined a little olive oil, a dash of white wine vinegar, the juice of half of a lemon, some dill, salt and pepper and put the salmon into some tin foil, made a pouch, poured the marinade over the salmon, wrapped it up really good and baked at 375 for about 15 minutes. It was perfect together and it would be a crime to eat this meal without a glass of good Chardonnay. So don’t let the name throw you off, replace that pasta side dish with a healthier bulgur alternative.

If you eat this without a glass of Chardonnay, you are committing a crime against food.

If you eat this without a glass of Chardonnay, you are committing a crime against food.

The possibilities here are endless – Greek bulgar salad with grilled chicken, feta, cucumbers, tomatoes and kalamata olives; bulgar and lentil salad with grapefruit vinaigrette, breakfast bulgar with maple syrup and baked apples . . . OK, I’m starting to sound like a bulgur growing Bubba from Forrest Gump. You get the picture.

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