An easy and nutritious recipe using bulgur, partially cooked cracked wheat that is quick cooking. This recipe has been demonstrated at numerous state and national programs presented by the Kansas Wheat Commission.
1 tablespoon vegetable oil
1 cup uncooked bulgur wheat
½ cup uncooked long-grain white rice, dry
½ cup uncooked pearled barley
2 beef or chicken bouillon cubes or 2 tablespoons dry bouillon granules
4 cups hot water
½ cup coarsely grated carrots
½ cup chopped onion
½ cup sliced almonds, toasted (optional)
- Add oil to wok or skillet and heat on medium-high. Add grains and sauté 7 minutes, stirring occasionally.
- Dissolve bouillon in hot water and stir into grains; add vegetables. Cover; reduce heat and simmer 25 to 30 minutes. Stir occasionally until liquid is absorbed and grains are tender.
- Remove from heat, let stand 5 minutes and fluff with fork. Garnish with almonds.
Note: Do not substitute instant or brown rice.
Variations: Season with black pepper or herbs. Add other vegetables such as chopped green pepper, red pepper, celery, peas, or broccoli.
Makes 7 cups.
Nutrition information per serving (½ cup): 96 cal, 1 g fat, 0 g chol, 18 mg sodium, 19 g carbo, 3 g fiber, 3 g pro, 21 mcg folate.