Bulgur with Ginger & Orange

4 Reviews
From the EatingWell Kitchen

Bulgur is ubiquitous in Middle Eastern cooking but also pairs deliciously with Asian seasonings. This simple side dish is perfect with beef, lamb or poultry. For variations, substitute toasted sesame seeds for the almonds, or carrot juice (it is surprisingly good and certainly nutritious) for orange juice.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 oranges
  • 2 teaspoons canola oil
  • 2 cloves garlic, minced
  • 2 tablespoons minced fresh ginger
  • 1 cup bulgur, rinsed (see Ingredient note)
  • 2 teaspoons brown sugar
  • 1/4 teaspoon salt, or to taste
  • 1/3 cup slivered almonds
  • 2/3 cup chopped scallions
  • 1 tablespoon reduced-sodium soy sauce

Preparation

  • Active

  • Ready In

  1. Zest 1 orange; reserve the zest. Juice both oranges. If necessary, add enough water to the juice to measure 1 1/2 cups total.
  2. 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, brown sugar 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.
  3. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring frequently, until light golden and fragrant, 2 to 3 minutes.
  4. Add scallions, soy sauce and the reserved orange zest to the bulgur; mix gently and fluff with a fork. Serve sprinkled with the almonds.
  • Ingredient Note: Fiber-rich bulgur—whole-wheat kernels that are precooked, dried and cracked—is sold in natural-foods stores and large markets.

Nutrition information

  • Serving size: 3/4 cup
  • Per serving: 232 calories; 7 g fat(1 g sat); 6 g fiber; 38 g carbohydrates; 7 g protein; 27 mcg folate; 0 mg cholesterol; 7 g sugars; 0 g added sugars; 160 IU vitamin A; 26 mg vitamin C; 61 mg calcium; 2 mg iron; 295 mg sodium; 367 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 1/2 fruit, 1 fat

Reviews 4

May 24, 2014
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By: EatingWell User
Very b Yes doubler the liquid. Very yummy
May 24, 2014
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By: EatingWell User
Yes doubler the liquid. Very yummy
December 09, 2013
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By: EatingWell User
Great flavor. Yes, double the liquid Great taste, great flavor. Yes, double the liquid indeed,
November 09, 2010
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By: EatingWell User
This recipe was the perfect side to cuban pork roast. I needed to double the liquid to get the right texture but other wise everything was great.