Recipe courtesy of Harvard University Dining Services
- 1¼ cups low-sodium vegetable broth, heated
- 1 cup bulgur
- 1½ tablespoons olive oil
- 1 clove garlic, minced
- ½ cup tomatoes, chopped
- ½ cup sun dried tomatoes, minced
- 1 dash crushed red pepper (or to taste)
- 2 teaspoons lemon juice
- 2 teaspoons honey
- 2 teaspoons canola oil
- Salt (optional) and pepper to taste
Heat the oil in a sauté pan over medium heat, and sauté the garlic until it is tender; do not let it get brown.
Add the bulgur and sauté until it smells toasty, about 10 minutes. Pour in the hot broth, reduce the heat to low, cover and simmer until all the broth has been absorbed, about 10 minutes.
Fluff bulgur with a fork. Gently stir in diced and dried tomatoes.
In a small bowl, whisk together lemon juice, honey, canola oil, crushed red pepper, salt (if desired), and pepper. Pour over bulgur and blend well. Serve warm.
Nutritional information per serving:
Calories: 230? Protein: 6 g? Carbohydrate: 36 g? Fiber: 8 g? Sodium: 250 mg
Saturated fat: 1 g? Polyunsaturated fat: 1.5 g? Monounsaturated fat: 5 g
Trans fat: 0 g? Cholesterol: 0 mg
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.