Bulgur with Ginger & Orange

Bulgur with Ginger & Orange

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.

Nutirion Profile: Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 25 min 40 min

Directions

Ingredients

  • 2 oranges
  • 2 teaspoons canola oil
  • 2 cloves garlic, minced
  • 2 tablespoon 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

Cooking Instruction

Step 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.

Step 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.

Step 3

Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring frequently, until light golden and fragrant, 2 to 3 minutes.

Step 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.


Nutrition

  • Serving: Per serving
  • Calories: 234
  • Carbohydrates: 38g
  • Fat: 5g
  • Protein: 7g
  • Dietary Fiber: 8g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 3g
  • Cholesterol: 0mg
  • Potassium: 376mg
  • Sodium: 295mg
  • Exchanges: 2 starch, 1/2 fruit, 1 fat
  • Carbohydrate Servings: 2

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