Bulgur with Maple and Pear Breakfast Bowl

9 20 396
Ingredients Minutes Calories
Prep Cook Servings
5 min 15 min 4
Bulgur with Maple and Pear Breakfast Bowl
Health Highlights
A delicious and hearty porridge made of bulgur wheat.

Ingredients


1 cup Bulgur, dry (fine)
2 cup Water, filtered
1 cup Coconut milk, sweetened
1/4 cup Maple syrup, pure (or raw honey)
1 tsp Cinnamon
1 tsp Ginger, ground
1 cup slices Pear (peeled and diced small)
3/4 cup Medjool date (pitted, diced small)
2 tbsp Walnuts (halves; optional)

Instructions


  1. Combine the bulgur and water in a medium saucepan. Bring to a boil over high heat, reduce to medium and cook uncovered stirring frequently until the water is absorbed 3 to 5 minutes.
  2. Stir in the coconut milk, maple syrup, cinnamon, ginger, pear, and dates, and bring the mixture to a boil. Reduce heat to medium and continue cooking uncovered at a gentle boil stirring occasionally until the mixture develops a porridge consistency, approximately 5 minutes.
  3. Serve warm topped with walnut halves and additional coconut milk if desired.

Notes:

Quick Tips

  • This is a very versatile recipe so feel free to experiment. For example, add apples and raisins in the fall, or mango and coconut flakes in the summer, instead of pears and dates.


Nutritional Highlights

  • Bulgur Wheat is a whole grain made from cracked wheat. It's packed with vitamins, minerals, and fiber. Fiber-rich foods like bulgur may reduce chronic disease risk, promote weight loss, and improve digestion and gut health.

 


Nutrition Facts

Per Portion

Calories 396
Calories from fat 38
Calories from saturated fat 14.2
Total Fat 4.3 g
Saturated Fat 1.6 g
Trans Fat 0
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 0.4 g
Cholesterol 0
Sodium 18.5 mg
Potassium 598 mg
Total Carbohydrate 88 g
Dietary Fiber 9.5 g
Sugars 54 g
Protein 6.1 g

Dietary servings

Per Portion


Fruit 0.6
Grain 1.5
Meat Alternative 0.1

Energy sources


Pygal84%421.7608306014059272.1757444245319610%324.2609603472744127.2266869734716%363.23154377081863108.8670714784988384%10%6%CarbohydratesFatProtein

Meal Type(s)





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