Bulgur with Ginger and Orange


Quick look

  • prep 15min    cook 25min
  • serves 4

Instead of cooking a side of rice or potatoes (both high-GL foods) to go with your next chicken, beef, or pork dinner, reach for the bag of bulgur instead. Bulgur cooks in about the same time as white rice but offers the blood sugar benefits of a whole grain rich in soluble fiber.

IngredientsNumber of servings: 3/4 cup

  • 2 oranges, scrubbed
  • 2 teaspoons canola oil
  • 2 tablespoons minced fresh ginger
  • 2 garlic cloves minced
  • 1 cup bulgur, rinsed
  • 2 teaspoons firmly packed brown sugar
  • 1/4 teaspoon salt, or to taste
  • 2/3 cup chopped scallions
  • 1 tablespoon reduced-sodium soy sauce
  • 1/3 cup slivered almonds, toasted

    How to make it  40 minutes

  • 1

    Grate the orange peels to make 1 tablespoon zest. Juice the oranges and add enough water to measure 1 1/2 cups.

  • 2

    Heat the oil in a large, heavy saucepan over medium-high heat. Add the ginger and garlic. Cook, stirring, until fragrant, about 30 seconds. Add the bulgur and stir to coat. Add the diluted orange juice, sugar, and salt. Bring to a simmer. Reduce heat to low, cover, and simmer until the bulgur is tender and most of the liquid has been absorbed, 15 to 20 minutes.

  • 3

    Add scallions, soy sauce, and the reserved orange zest to the bulgur. Mix gently and fluff with a fork. Sprinkle with almonds. Leftovers will keep, covered, in the refrigerator for up to 2 days. Reheat in the microwave.

Healthy Cooking Tip

Toast almonds in a small dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a plate and let cool.

Also Try:
Bulgur with Carrot Juice and Sesame Seeds: Substitute carrot juice for the orange juice and toasted sesame seeds for almonds.

Nutritional Information(per serving)

  • Calories: 234
  • Fat: 7g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 295mg
  • Carbs: 38g
  • Protein: 7g
  • Fiber: 8g

    Want to stay smart and healthy?

    Get our weekly Health Reads newsletter

    how we use your e-mail

    Some people like to travel by train because 
it combines the slowness of a car with the cramped public exposure of 
an airplane.

    Dennis Miller

    I think my pilot was a little inexperienced. We were sitting on the runway, and he said, “OK, folks, we’re gonna be taking off in a just few—whoa! Here we go.”

    Kevin Nealon

    “I can’t wait until your vacation is over.” 
—Everyone following you on Instagram


    A man knocked on my door and asked for a donation toward the local swimming pool. So I gave him a glass of water.

    Comedian Greg Davies

    Funny Jokes

    Just found the worst page in the entire dictionary. What I saw was disgraceful, disgusting, dishonest, and disingenuous.


    Funny Jokes

    Client: We need you to log in to the YouTube and make all our company videos viral.

    From clientsfromhell.net

    Funny Jokes

    My cat just walked up to the paper shredder and said, “Teach me 
everything you know.”


    Funny Jokes

    “Just because you can’t dance doesn’t mean you shouldn’t dance.” 

    @yoyoha (Josh Hara)

    Funny Jokes

    My parents didn’t want to move to Florida, but they turned 60 and that’s the law.

    —Jerry Seinfeld

    Funny Jokes

    Q: What do you call an Amish guy with his hand in a horse’s mouth?

    A: A mechanic.