Tired of always having brown rice as a side? Jazz up your dinner sides with a little Bulgur. It may not sound very enticing, but with its health benefits and wonderful nutty flavor, there are many reasons to make room for bulgur on your dinner plate.
Bulgur is a whole wheat grain that is high in fiber and low in fat and is most commonly used in the Middle Eastern salad tabbouleh. It can be used in a variety of ways. You can pretty much use it in any recipe you would use rice, couscous, or quinoa.
Because bulgur is high in fiber, but low in calories, it can help keep you full without the risk of packing on pounds. A cup of bulgur actually has fewer calories than a cup of brown rice making it an excellent choice when you are trying to trim down (aren’t we all?).
Bulgur is already partially cooked and therefore requires less cooking time than brown rice.
I’ve used a little Bourbon Honey in this recipe which I buy locally from Cloister Honey. It has a fabulous bourbon flavor and is great for cooking because it is thinner than regular honey and very easy to pour. It can be purchased from their website. You could sub any honey for the bourbon honey, or maybe even try making your own bourbon honey. The flavor of the bourbon goes really well with both the peaches and the bulgur.
Be sure to check the cooking time and instructions on your box of bulgur. There are different types of bulgur that require different cooking times. If your cooking instructions are substantially different from the ones in this recipe, I would go with what’s on the box.
Bulgur with Peaches
- 1 cup uncooked bulgur
- 2 cups water
- 2 ½ tablespoons olive oil or canola oil
- 2 teaspoons bourbon honey
- 3 teaspoons lime juice
- ¼ teaspoon red pepper flakes
- ¾ cup canned black beans, drained and rinsed
- ¼ teaspoon chili powder
- 2 ripe peaches, diced
- 2 tablespoons chopped cilantro
- ¼ cup chopped, toasted hazelnuts
- Combine bulgur, pinch of salt, and water in a medium saucepan and bring to a boil. Cover, lower heat and simmer for 12 minutes. Drain off any excess water. Place bulgur in a large bowl.
- In a small bowl, whisk together oil, honey, lime juice, red pepper flakes, and a pinch of salt. Pour over bulgur and stir to combine.
- Sprinkle black beans with chili powder and stir into bulgur.
- Stir in peaches and sprinkle cilantro and hazelnuts on top.
Yield: 4-6 servings