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Photo: Iain Bagwell; Styling: Cindy Barr

Bulgur with Peaches and Mint

Fresh peaches make this superfast side dish of Bulgur with Peaches and Mint oh-so-tasty.

Cooking Light AUGUST 2013

  • Yield: Serves 6 (serving size: 2/3 cup)

Ingredients

  • 2 cups water
  • 1 cup uncooked bulgur
  • 2 tablespoons champagne vinegar
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons brown sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup diced peaches
  • 2 1/2 ounces chopped hazelnuts, toasted
  • 1/4 cup small fresh mint leaves

Preparation

1. Bring 2 cups water and bulgur to a boil in a small saucepan. Cover, reduce heat, and cook 12 minutes. Drain; rinse with cold water. Drain.

2. Combine vinegar and next 4 ingredients (through pepper) in a large bowl, stirring with a whisk until sugar dissolves. Add bulgur, peaches, nuts, and mint; toss.

Variations:

Grits-Style with Corn-Basil Relish: Bring 2 1/4 cups water and 1 cup uncooked bulgur to a boil in a small saucepan. Cover, reduce heat, and cook 8 minutes. Stir in 2 ounces shredded extra-sharp cheddar cheese and 1/4 teaspoon salt. Combine 1 cup fresh corn kernels, 1/4 cup finely chopped fresh basil, 1 tablespoon minced shallots, 1 tablespoon white wine vinegar, and 1/8 teaspoon salt in a small bowl. Top bulgur mixture with corn mixture. Serves 4 (serving size: 2/3 cup bulgur and 1/4 cup corn relish) CALORIES 209; FAT 5.5g (sat 3.2g); SODIUM 324mg

Tabbouleh-Style: Bring 1 1/2 cups water and 3/4 cup uncooked bulgur to a boil in a small saucepan. Cover, reduce heat, and cook 12 minutes. Drain; rinse with cold water. Drain. Combine bulgur, 3/4 cup chopped fresh flat-leaf parsley, 3/4 cup chopped tomato, 3/4 cup chopped seeded peeled cucumber, 2 tablespoons fresh lemon juice, 1 tablespoon olive oil, 1 teaspoon ground cumin, 1/2 teaspoon salt, and 2 thinly sliced green onions in a large bowl; stir to combine. Serves 6 (serving size: 2/3 cup) CALORIES 92; FAT 2.7g (sat 0.4g); SODIUM 207mg

Grilled Zucchini Pilaf: Heat a saucepan over medium-high heat. Add 1 tablespoon olive oil, 3/4 cup chopped onion, and 1/3 cup chopped celery; sauté 3 minutes. Add 2 cups water and 1 cup bulgur; bring to a boil. Cover, reduce heat, and simmer 11 minutes. Heat a grill pan over medium-high heat; coat with cooking spray. Quarter 1 zucchini. Grill zucchini 5 minutes; dice. Combine bulgur, zucchini, 1/4 cup parsley, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with lemon wedges. Serves 6 (serving size: 2/3 cup) CALORIES 116; FAT 2.8g (sat 0.4g); SODIUM 210mg

Nutritional Information

Amount per serving
  • Calories: 212
  • Fat: 12.1g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 8.7g
  • Polyunsaturated fat: 1.6g
  • Protein: 4.9g
  • Carbohydrate: 24.2g
  • Fiber: 5.9g
  • Cholesterol: 0.0mg
  • Iron: 1.3mg
  • Sodium: 103mg
  • Calcium: 27mg
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Bulgur with Peaches and Mint recipe

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