Why try it: Bulgur (steamed, dried, cracked whole wheat) cooks in just 15 minutes. Its mild, nutty flavor is a welcome change from rice or potatoes. A cup of cooked bulgur has 150 calories, 8 grams of fiber, and 6 grams of protein. Don’t confuse it with “cracked wheat,” which hasn’t been pre-cooked and takes much longer to prepare, or with couscous, which is (typically refined) pasta.


While you’re at it: Try whole wheat couscous or quinoa (which has become so popular that many indigenous people in the region of the Andes where it’s grown can no longer afford to buy it). Or prepare a large pot of (slower-cooking) wheat berries, farro, or kamut and freeze it in small batches.

Start with Cilantro & Lime Bulgur: In a heat-proof bowl, cover 1 cup of bulgur with 1½ cups of boil­ing water. Cover and let stand for 15 minutes. In a large bowl, combine 1 cup of roughly chopped cilantro, 6 sliced scallions, 3 Tbs. of extra-virgin olive oil, 2 Tbs. of lime juice, and up to ¼ tsp. of salt. Toss with the bulgur. Makes four ¾-cup servings.

PER SERVING—Cals: 180 / Sat Fat: 1 g / Protein: 4 g / Carbs: 27 g / Fiber: 7 g / Sodium: 130 mg


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