Steamed Bulghur

16 Reviews
85% would make this recipe again

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Cooking : 5 min
190 calories/serving

Ingredients

2/3 cup water 170 mL
1/8 tsp salt 0.4 g
1 tsp olive oil 5 mL
3/4 cup bulghur 100 g

Method

Pour the water into a saucepan. Add the salt, oil, and bulghur, then bring to a rolling boil. Reduce the heat, cover, then simmer about 5 min, until the bulghur has swelled and all the water is absorbed. Add a little more water if it looks too dry.

Nutrition Facts Table

per 1 serving (210 g)

Amount

% Daily Value

Calories

190

Fat

3 g

4 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

110 mg

4 %

Carbohydrate

38 g

13 %

Fibre

6 g

23 %

Sugars

0 g

Net Carbs

32 g

Protein

6 g

Vitamin A

1 %

Vitamin C

0 %

Calcium

2 %

Iron

14 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Magnesium, Manganese
Good source of  :
Fibre, Folacin, Niacin
Source of  :
Copper, Iron, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Low  :
Fat, Saturated Fat, Sodium
Free  :
Cholesterol, Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

16 Reviews (15 with rating only) 85% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

Top Reviews

View All Reviews
may 16, 2012 | I would make this recipe again

It's always good to find another "starch" for the dinner plate arsenal. Tastier than I expected, with a nice texture. Looking forward to expanding its use.

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