A simple side dish reminiscent of rice, bulgur takes on other flavours well, so can be easily used as a blank canvas for ingredients you have on hand or that your kids like to eat. Try adding a small chopped apple or cup of halved grapes to this dish along with the almonds.
1 tbsp (15 ml) canola oil
1 tbsp (15 ml) butter
1 small onion, finely chopped
1 celery stalk, finely chopped
1 carrot, finely diced
1/4 tsp (1 ml) curry powder or paste (optional)
1 cup (250 ml) fine bulgur
1 cup (250 ml) boiling water
1/4 cup (60 ml) raisins
1/4 cup (60 ml) slivered or sliced almonds, toasted (optional)
salt and pepper, to taste
1. In a medium saucepan, heat the oil and butter over medium-high heat. When the foam subsides, add the onion, celery and carrot and cook for 5 minutes, until soft.
2. Add the curry powder and bulgur and cook, while stirring, for another minute. Add the hot water, stir and immediately remove from the heat. Add the raisins and cover with a lid or plate; let stand for 25 minutes, until the bulgur is softened. Fluff with a fork, stir in the almonds, and season with salt and pepper.
130 calories, 4.4 g fat (1.4 g saturated fat, 2 g monounsaturated fat, 0.8 g polyunsaturated fat), 5 mg cholesterol, 3.2 g protein, 21 g carbohydrate, 4.9 g fibre.
Originally published in ParentsCanada, April 2012