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Bulgur with Ginger & Orange

:  December 2005/January 2006

Your rating: None Average: 4.1 (27 votes)

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.


READER'S COMMENT:
"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. "
Bulgur with Ginger & Orange Recipe

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

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.

Nutrition

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


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Recipe Categories

Health & Diet Considerations
Heart healthy
Healthy weight
High fiber
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Picnic
Vegan
Vegetarian
Type of Dish
Side dish, grain
Ethnic/Regional
Asian
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Publication
December 2005/January 2006
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