Bulgur with Ginger & Orange
From EatingWell: December 2005/January 2006
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.
- 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
- 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, 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.
- 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.
Tips & Notes
- Ingredient Note: Fiber-rich bulgur—whole-wheat kernels that are precooked, dried and cracked—is sold in natural-foods stores and large markets.
Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 38 g carbohydrates; 2 g added sugars; 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).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1/2 fruit, 1 fat
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Type of Dish
- Side dish, grain
- Ease of Preparation
- Total Time
- 45 minutes or less
- Preparation/ Technique
- December 2005/January 2006