June 21, 2011

Lemon-Zested Bulgur Wheat

My continued quest to incorporate more whole foods into my diet not only includes fruits and vegetables, but also whole grains. I just checked out a great cookbook from the library called Ancient Grains for Modern Meals by Maria Speck. The introductory section has a section that gives basic information about many different grains and their common preparation. It's very helpful and I can't wait to try some of the recipes too.

From the book, I learned that bulgur wheat, which is made by boiling whole wheat, and then drying and cracking it, has the bran removed but still has a high amount of fiber (higher than some other whole grains like quinoa). It is sold in various sizes, like fine, medium and coarse, and the size will affect the cooking time. So while bulgur is not a strict whole grain because it has been processed, it is still very healthy and worth eating. Let's face it - whole wheat is usually changed or processed in some manner so that it's more edible, and bulgur is a valuable product.

Heidi Swanson is a genius - this simple preparation for bulgur was delish. Try this breakfast cereal alternative to expand your grain-cooking repertoire.

Lemon-Zested Bulgur Wheat
from Super Natural Every Day by Heidi Swanson

1 cup coconut milk
about 1 1/2 cups water
1 cup fine or medium bulgur
1/2 tsp. fine-grain sea salt
1 1/2 tsp. poppy seeds
grated zest of 1 lemon
1 1/2 Tbsp. honey, or to taste
1/3 cup sliced almonds, toasted

In a medium saucepan over medium heat, bring the coconut milk and 3/4 cup of the water to a simmer. Stir in the bulgur, bring the mixture just to a boil, then dial down the heat and simmer the mixture, stirring often, for 5 to 20 minutes, or until the bulgur is creamy but still retains some texture. The size of the bulgur grains will dictate how long they need to cook. If the liquid in the pan is absorbed before the bulgur has fully cooked, stir in more water, 1/4 cup at a time, until done. Stir in the poppy seeds, lemon zest, and honey. Serve hot in individual bowls topped with the toasted almonds. Serves 4.

1 comment:

Suzanne said...

Hmmm. I'll have to think about that one.