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Bulgur, which is similar to cracked wheat, has a pleasant, nutty flavor. It cooks quickly and is very versatile. Bulgur can be simmered for a soft texture, or it can be soaked in boiling water when a firmer, fluffier texture is desired.

Yields: Makes 3 cups


1 cup bulgur

Pinch to 1/2 tsp salt

2 cups boiling water


For the simmer method, combine the bulgur and salt in a saucepan. Then stir in the boiling water. Bring to a simmer, cover, and cook over low heat until the bulgur is tender and all of the water has been absorbed, about 15 minutes.

For the soaking method, combine the bulgur and salt in a bowl. Then stir in the boiling water. Cover and let stand about 25 minutes, or until the bulgur is tender. Drain off any excess water.

Stored in a covered container in the refrigerator, leftover Bulgur will keep for up to 3 days.

PER SERVING: 80 calories; 0.3 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 2.9 g protein; 17.7 g carbohydrate; 0.2 g sugar; 4.3 g fiber; 202 mg sodium; 10 mg calcium; 0.6 mg iron; 0 mg vitamin C; 1 mcg beta-carotene; 0 mg vitamin E

Additional Tips

Katherine's Tip: This quick lunch can be made in a thermos: 1/2 cup bulgur, 1 cup boiling veggie broth, some frozen peas, corn and carrots.