The Ultimate Winter Bulgur Wheat

From Day 6 of my Healthy Eating Cleanse, I bring you The Ultimate Winter Bulgur Wheat. This one was delicious! And, I’d eat this even if I wasn’t on this cleanse. Bulgur is a natural whole grain rich in fiber, “B” vitamins, iron, and other nutrients.

Take a look at all the days, recipes, and reviews here.

winter bulgur wheat

The Ultimate Winter Bulgur Wheat

Adapted from Bon Appetit

The Ultimate Winter Bulgur Wheat
Serves 4
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394 calories
66 g
0 g
10 g
13 g
1 g
256 g
365 g
9 g
0 g
8 g
Nutrition Facts
Serving Size
256g
Servings
4
Amount Per Serving
Calories 394
Calories from Fat 91
% Daily Value *
Total Fat 10g
16%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 0mg
0%
Sodium 365mg
15%
Total Carbohydrates 66g
22%
Dietary Fiber 13g
54%
Sugars 9g
Protein 13g
Vitamin A
178%
Vitamin C
22%
Calcium
10%
Iron
24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 medium carrot, peeled and cut into 3/4-inch chunks
  2. 1 medium parsnip, peeled and cut into 3/4-inch chunks
  3. 4 shallots, peeled and sliced
  4. 1 cinnamon stick
  5. 2 bay leaves
  6. 2 tablespoons olive oil, divided use
  7. 1/4 teaspoon ground ginger
  8. 1/4 teaspoon hot paprika
  9. 1/4 teaspoon chile flakes
  10. 1 large sweet potato, peeled and cubed
  11. 1/4 cup dried apricots, roughly chopped
  12. 1/2 cup chickpeas (canned or freshly cooked)
  13. 3/4 cups chickpea cooking liquid and/or water
  14. 1/2 cup bulgur
  15. 1 cup boiling vegetable stock or water
  16. 2 cups cilantro leaves, if desired
Instructions
  1. Preheat the oven to 375 degrees F. Place the carrots, parsnips and shallots in a large ovenproof dish. Add the cinnamon stick, bay leaves, 1 tablespoon of the oil and all other spices and mix well. Place in the oven and cook for 15 minutes.
  2. Add the sweet potato, stir and return to the oven. Continue cooking for about 35 minutes, by which time the vegetables should have softened while retaining a bite. Now add the dried apricots and the chickpeas with their cooking liquid and/or water. Return to the oven and cook for a further 10 minutes or until hot.
  3. In the meantime, put the bulgur in a large heatproof bowl with the remaining 1 tablespoon olive oil. Pour the boiling stock over the bulgur. Cover the bowl with plastic wrap and leave for about 20 minutes. Fluff up the couscous with a fork.
  4. To serve, spoon bulgur into a deep plate or bowl. Spoon the vegetables onto the center of the bulgur. Finish with plenty of cilantro leaves as desired.
Adapted from Adapted from Plenty and Bon Appetit
beta
calories
394
fat
10g
protein
13g
carbs
66g
more
Adapted from Adapted from Plenty and Bon Appetit
Life Currents http://lifecurrents.dw2.net/
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