Bulgur wheat is so easy to cook, and this simple side dish is bursting with flavor, satisfying, nutritious, and light on calories.
How to Cook Lemon Bulgur Wheat
Bulgur (or bulghur) wheat is a partially cooked grain which can be made from several different species of wheat. Because it is parboiled during production it means that it cooks quickly – it actually just needs to be soaked rather than cooked – which makes for a super quick and simple side dish.
It has a nutty-flavor and is very filling and nutrient-dense. High in fiber and protein, but low in fat and overall calories makes this humble grain a super-food.
Serve it as a side dish with meat and vegetables (try grilled chicken with roasted tomatoes and zucchini served with Greek yogurt), or add to a salad to create a satisfying nutritious meal.
How to cook lemon bulgur wheat
- 1 leek
- ½ tbsp butter
- ¾ cup bulgur wheat, (dry)
- 1½ cup water
- 1 chicken stock cube
- ½ lemon - zest and juice
- 1 cup baby spinach, (roughly chopped)
- drizzle olive oil
- salt and pepper
- Thinly slice the leek. Zest and juice the lemon.
- Heat butter and a drizzle of oil in a pan. Add leek and a pinch of salt to pan and cook until leek has softened (approx. 3 minutes).
- Add bulgur wheat and cook while stirring for 1 minute.
- Add the water and crumble the stock cube into the pan. Stir to mix well, and bring to the boil.
- Once the pan is boiling, remove from the heat and leave to steam for 10 minutes (don't lift the lid!). After this time the water shouls all be absorbed and the bulgur ready to eat.
- Add chopped baby spinach, and lemon juice and zest, and fold through. Season with salt and pepper to taste.
Amount Per Serving: Calories: 248.4Total Fat: 4.1gSaturated Fat: 2gUnsaturated Fat: 0gCholesterol: 7.8mgSodium: 542.1mgCarbohydrates: 49.5gFiber: 11.5gSugar: 3gProtein: 8.2g
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