Posts Tagged ‘bulgur


Bulgur with Peas and Mint

This Middle Eastern salad came together in no time. Why? I had leftover bulgur. It was soaked and in the refrigerator. We’d prepared too much for the meat and grain burgers last weekend. All I needed to do was go outside, snip some parsley and mint, chop the garlic, and juice and zest a lemon. I tossed it all together, added the peas, salt and olive oil, and ended up with a delicious salad.

The New York Times ran a piece earlier this year on the health benefits of bulgur. It’s a low-glycemic food, which means it doesn’t spike up your blood sugar like rice or potatoes do. Bulgur is made of wheat kernels that have been steamed, dried and crushed. It’s high in protein and minerals, and a staple in Mediterranean and Middle Eastern cooking.

On top of all that, it tastes good. If you have access to freshly picked parsley and mint, all the better. This salad, we found, it excellent at room temperature.

Bulgur with Peas and Mint
adapted from

1 cup uncooked bulgur wheat
1 1/2 cup boiling water
1 small garlic clove, finely chopped
2 cups lightly packed mint leaves, chopped
1 cup lightly packed parsley leaves, chopped
1 cup fresh or frozen and thawed peas
zest of 1 lemon
1 1/2 tablespoons lemon juice
1 1/2 tablespoons extra virgin olive oil
1/2 teaspoon fine sea salt

In a large bowl, combine bulgur and water, cover and set aside until water is absorbed, about 30 minutes. Add garlic, parsley, peas, zest, juice, oil and salt and toss until combined. Serve cold or at room temperature.


Meat and Grain Burgers

Jeff is about to start training for the Kansas City marathon. His 10-plus mile runs on the weekends — and my occasional 3-milers with Gabi in the jogging stroller — require more complex carbs and lean protein than we’ve been getting.

We found this recipe while leafing through Runner’s World, of all places. It came from Mark Bittman, a New York Times food writer and  fellow runner. We no sooner saw it than were trotting out to the deck with a plate full of burgers to grill. Cumin, cayenne and garlic kicked them up a notch. Onion, whole grain and spinach made them even more delicious, and can you get any healthier? We used beef, but ground turkey or lamb would be equally as delicious.

This meal was budget friendly, too. The addition of bulgur and spinach made six good sized burgers out of one pound of ground meat. We had these burgers two nights in a row, and then ate the leftovers for lunch Monday. Yum!

My only quibble: a couple of the burgers didn’t stick together well. Two fell apart when Jeff flipped them on the grill.  Maybe a larger egg would have helped? Fattier meat? Regardless, I highly recommend this one.

Continue reading ‘Meat and Grain Burgers’


Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 36 other followers

search by month

recipes by category


%d bloggers like this: