Bulgur is a whole grain that makes a great substitute for couscous. Being simply cracked wheat, it offers more fiber than couscous. This recipe adds variety to our diet while promoting satiety.
Preparation
20
min
Cooking
15
min
Portion
4
Ingredients
- 190 ml (¾ cup) dry bulgur
- 375 ml (1 ½ cups) water
- 1 yellow bell pepper, diced
- 1 red bell pepper, diced
- 2 Italian tomatoes, diced
- 80 ml (⅓ cup) fresh mint, chopped
- 60 ml (¼ cup) lemon juice
- Pepper and salt, to taste
Preparation
- In a sieve, rinse the dry bulgur with tap water.
- In a saucepan, bring water to a boil over medium high heat. When water begins to boil, add bulgur, reduce heat to low and cover. Cook for about 10-12 minutes or until water is completely absorbed.
- Cool in the refrigerator in a large bowl. This step can be done in advance. Without the vegetables, the cooked bulgur can be stored in the refrigerator for 5 days.
- Once the bulgur has cooled, add all the other ingredients to the large bowl and mix.
Notes
Can be kept for 3 days in the refrigerator in an airtight container and does not freeze.
Registered Dietitian Nutritionist in Quebec City
