Bulgur-Switch Your Whole Grains Up a Notch

When wheat kernels are cleaned, boiled, dried, ground by a mill, then sorted by size, the result is bulgur.  Sometimes referred to as “Middle Eastern Pasta” for its versatility as a base in all sorts of dishes, bulgur has more fiber than quinoa, oats, millet, buckwheat and corn. (See recipe for Bulgur Breakfast Bowl)

Fine bulgur needs little cooking, rather steeping in boiling water only. (See recipe for Falafel Salad)

 

Coarse bulgur takes 20 minutes to cook.  1 cup dry bulgur plus 2 cups water yields 3 cups cooked.

 *Lemony Bulgur Muffins

 (Makes 12)

Bring water and bulgur to a boil in a small saucepan.  Lower heat, cover and simmer 12 minutes.  Drain excess water.  Remove to a bowl and cool. 

1 cup water

1/3 cup bulgur

In a small bowl or cup, combine raisins and lemon juice.

1/3 cup golden raisins

2 tablespoon lemon juice

In a 1 pint measuring cup, combine oil and yogurt.

3 ounce olive oil

1 cup nonfat plain yogurt

In a separate bowl, mix dry ingredients, flours, baking powder, and salt.  Add lemon zest.

1 ¾ cup all-purpose flour

1 ¾ cup whole wheat flour

1 tablespoon & 1 ½ teaspoon baking powder

1/8 teaspoon salt

1 tablespoon lemon zest

In bowl of electric mixer, mix egg and sugar.  Beat until fluffy.

½ cup sugar

1 egg

Add cooked bulgur.  Alternately add dry ingredients and liquid ingredients to mixing bowl, stirring just until mixed.  Stir in raisins.

Fill greased muffin tin with batter, each with ¼ cup & 1 tablespoon batter.  Bake at 375 F. for 23 minutes.  Cool in pan 5 minutes-then cool on rack.

*Recipe from Specialty Food Association