Let’s talk food trends. As I’m sure you’ve sussed out, the food world has trend cycles just the fashion and pop culture worlds. One example, of course, is kale. I’d be willing to bet the word “kale” is googled at least a bazillion more times than, say, escarole. They’ve got a similar nutritional make-up, but one is clearly enjoying a moment in the sun.
Quinoa is another example. I taught my high school students about quinoa more than five years ago, but now I find I’m ready to mix things up. This is where bulgur comes in.
I know, I know, it’s a weird-sounding food (Does anyone else think “bulgur” sounds like some kind of bodily growth? Ew.), but it’s worth trying. My latest recipe uses the less popular bulgur wheat—nutty, slightly sweet and perfectly chewy as well as lower in calories and higher in fiber than brown rice—along with familiar veggies like bell peppers, corn and tomatoes.
Served with a fried egg on top, you’ve got a breakfast-for-dinner-type option that, assuming you’re not cooking for eight, will provide you with healthy lunchtime leftovers. Enjoy!
Buttery Bulgur with Corn, Tomatoes, and Fried Eggs
2 tbsp. unsalted butter, divided
1 c. finely diced onion (about 1 small onion or 1/2 a larger onion)
1/2 tsp. kosher salt
1/4 tsp. black pepper
1 c. bulgur wheat
2 c. chicken broth
3 cloves garlic, minced
1 green bell pepper, seeded and diced
1 c. corn, thawed if frozen
2 vine tomatoes, chopped
1 tsp. dried oregano
2 tsp. olive oil
¼ c. minced fresh basil
1. Heat medium saucepan over medium high heat. Add butter and when melted, add onion, salt and pepper. Sauté about 8 minutes or until softened, stirring occasionally.
2. Add bulgur and stir frequently for 2 minutes. Add chicken broth and, when boiling, reduce heat to low and cover for 10 minutes, stirring occasionally.
3. Meanwhile, heat a nonstick skillet over medium high heat. Add remaining 1 tbsp. butter. When melted, add garlic and sauté about 30 seconds or until fragrant (but not browned).
4. Add bell pepper and sauté about 5 minutes. Add corn, tomatoes and oregano and sauté another 5 minutes, stirring occasionally.
5. Add vegetable mixture to bulgur and stir to combine.
6. Meanwhile, heat nonstick skillet over medium high heat. Add 1 tsp. oil and crack four eggs into pan, being careful to keep yolk intact. Cook, covered, until white is set.
7. Repeat with second tsp. oil and remaining eggs.
8. Serve eggs atop bulgur pilaf with basil sprinkled on top.
Note: If you are following a gluten-free diet, sub in gluten-free steel-cut oats for the bulgur. You will need to cook it longer and increase the amount of liquid, but it’s the most accurate match in texture.
Per serving: 200 calories, 9.2 fat grams (including 3.5 grams saturated fat), 171 milligrams cholesterol, 426 milligrams sodium, 339 milligrams potassium, 21.2 grams carbs, 5 grams dietary fiber, 3 grams sugar, 9.9 grams protein.
Becca Boyd is a wife and mom who creates healthy and delicious recipes in her West Chester kitchen. She blogs about them on her website, Home Beccanomics.
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