If you’ve ever frequented the bulk grains section of your health food market, you’ll notice there are so many grains, and the likelihood is they’ve never make their way onto your plate. We tend to stick with what’s familiar, regardless of if it’s food choices or sneaker brand loyalty. We’re creatures of habit. But like any food group, it is essential to diversify our carbohydrates, not only to keep our palates happy, but to expose our bodies to the widest array of nutrients. Not all carbs are created equal.
Bulgur is a quick cooking whole grain: low in calories and high in fiber. Interestingly, it has half the calories of quinoa per serving but has a very similar vitamin and mineral makeup. Bulgur has a mild nutty taste and slightly chewy texture, making it the perfect base for any of your grainy experiments.
This is a perfect fall side dish recipe. It cooks in 10 minutes so you can have dinner on the table before the sun goes down (it’s already getting dark at 5pm!). It tastes warm and comforting without the caloric bulk, and has a caramelized depth and sweetness from the onions and currants. I’m also a firm believer that dill can do no wrong.. so..
Try adding some sautéed butternut squash or roasted broccoli or cauliflower to the dish once it’s cooked to make it more of a complete meal. Add roasted tofu or sliced avocado and maybe some chopped hazelnuts if you’re trying to get fancy.
Bulgur with Dill & Currants [makes 4 servings]
1 tablespoon coconut oil
1 medium yellow onion, diced
1 clove garlic, minced
1 tablespoon dill, dried
1 cup bulgur, uncooked
2 cups water
1/2 cup currants, dried
Heat coconut oil in medium high rimmed skillet or sauce pan (make sure it has a lid) over medium high heat.
Add onion and garlic and sauce for about 4-6 minutes, or until onion has become soft. Add dill and bulgur and stir to combine. Once combined add water and bring to a boil. Reduce stovetop heat to low, cover the pot, and simmer for 10 minutes or until the bulgur has absorbed all of the water.
Remove pot from heat and fluff bulgur with a fork. Stir in currents, recover, and let sit for 5 minutes. Enjoy!
Nutritional Information [per serving, about 3/4 cup]
200 Calories, 40 g Carbohydrates, 4 g Fat, 5 g Protein