Name: Bulgur with Ginger & Orange
Cook time: 25 min
Total time: 40 min
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; 0.25 teaspoon salt, or to taste; 0.33300000429153 cup slivered almonds; 0.66699999570847 cup chopped scallions; 1 tablespoon reduced-sodium soy sauce

Bulgur with Ginger & Orange

3.7

(3)

3 Reviews

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.

Patsy Jamieson

Updated on March 5, 2020

Cook Time:

25 mins

Additional Time:

15 mins

Total Time:

40 mins

Servings:

Yield:

4 servings, 3/ cup each

Nutrition Profile:

Dairy-Free High Fiber Low Added Sugars Vegan Vegetarian

Jump to Nutrition Facts

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
¼ teaspoon salt, or to taste
⅓ cup slivered almonds
⅔ cup chopped scallions
1 tablespoon reduced-sodium soy sauce

Directions

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

Ingredient Note: Fiber-rich bulgur--whole-wheat kernels that are precooked, dried and cracked--is sold in natural-foods stores and large markets.

Nutrition Facts (per serving)

232	Calories
7g	Fat
38g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 232
% Daily Value *
Total Carbohydrate 38g	14%
Dietary Fiber 6g	23%
Total Sugars 7g
Added Sugars 2g	4%
Protein 7g	14%
Total Fat 7g	9%
Saturated Fat 1g	3%
Vitamin A 160IU	3%
Vitamin C 26mg	29%
Folate 27mcg	7%
Sodium 295mg	13%
Calcium 61mg	5%
Iron 2mg	9%
Magnesium 90mg	21%
Potassium 367mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.