recipe and cooking video: Whole Grain Bulgur Salad with Mango and Walnut

Bulgur, or Bhulghur, is made by soaking and cooking the whole wheat kernel, drying it and then removing part of the bran and cracking into small pieces, which are sorted into different grain sizes: fine, medium and coarse. Whole grain coarse bulgur has the coarse bulgur size while it is darker in colour and has twice more fiber compared to regular bulgur. Bulgur will absorb twice its volume in water and can be used as a substitute for almost any rice dish. Bulgur is sometimes confused with cracked wheat, which is crushed wheat grain that has not been parboiled.

Bulgur has a mildly nutty and roasted flavour and can be used in baked goods, casseroles, stuffing, soups, salads. It is a good source of protein, iron, magnesium, and B vitamins. It is packed with fiber and contains very little fat. This is a very simple and delicious bulgur salad that's quick to put together and consists primarily of whole grain bulgur, mangoes and walnuts.

130 g Whole grain coarse bulgur
500 ml Water
1 tbsp Onion, finely chopped
1 clove Garlic, minced
2 tbsp Spring onions, finely sliced
250 g Mango, diced
1 handful Walnuts, roasted and coarsely chopped
1 tbsp Avocado oil
Salt Sea salt & freshly mulled black pepper to taste

Rinse the bulgur. Bring water to a boil, add in bulgur. Return to a boil, reduce the heat to low, cover and cook for about 20 minutes until soft, but not mushy.
Drain and transfer the bulgur into a large bowl. Stir in the chopped onion, minced garlic, spring onion slices, diced mango, chopped walnuts and avocado oil. Toss well. Season with salt and freshly mulled black pepper. Serve warm and chilled.

recipe and cooking video

Saturday, December 17, 2011

Whole Grain Bulgur Salad with Mango and Walnut

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