Rating: 4 stars
1 Ratings
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  • 4 star values: 1
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Bulgur is wheat that’s been parboiled, dried, and cracked into nibbly bits. It cooks fast and tastes good. A full cup of cooked bulgur has only 150 calories, a hearty 8 grams of fiber, and nearly 6 grams of protein. The minced herbs bring a freshness to the cooked whole-grain with the zesty flavor from the grated orange rind. Pair this hearty and healthy side with our Honey-Dijon Glazed Salmon with Flash-Cooked Zucchini for a full dinner. 

Robin Bashinsky
Recipe by Cooking Light September 2016


Credit: Jennifer Causey; Styling: Claire Spollen

Recipe Summary test

18 mins
Serves 4 (serving size: about 2/3 cup)


Ingredient Checklist


Instructions Checklist
  • Bring 1 1/4 cups water, bulgur, and salt to a boil in a saucepan. Cover and simmer 12 minutes. Let stand 5 minutes. Stir in parsley and remaining ingredients.


Nutrition Facts

174 calories; fat 7.8g; saturated fat 0.7g; mono fat 5g; poly fat 1.7g; protein 6g; carbohydrates 23g; fiber 6g; iron 1mg; sodium 308mg; calcium 48mg.