Bulgar Casserole

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Alright everyone, are you ready for something new?!? I spotted this recipe in my Nourishing Traditions book by Sally Fallon and had to try it.

What is Bulgar?  Bulgur is made by soaking and cooking the whole wheat kernel, drying it and then removing part of the bran and cracking the remaining kernel into small pieces.
Its uses are numerous from salads to soup, from breads to desserts. It is a nutritious extender and thickener for meat dishes and soups. Bulgur will absorb twice its volume in water and can be used in place of rice in any recipe.

Nutrition Facts: serves 4 / time: 35 minutesphoto

  • Serving size: 1/4 cup dry/ 1 cup cooked
  • Calories: 140
  • Total fat: .5g
  • Sodium: 5 mg
  • Total Carbohydrate: 30g
  • Fiber: 7g
  • Protein: 5g

The packaging may seem small, but there are 19 servings per package!!


  • 1 cup bulgur
  • 2 cups cold filtered water
  • 1 teaspoon cinnamon
  • 1/2 teaspoon sea salt
  • 1/4 cup butter, softened (Kerrygold grass fed butter)
  • 1/4 cup crispy pine nuts ( I didn’t toast mine prior and it was still great)
  • Add in: I added 3 chopped up carrots, our left over chicken, and some spinach


  • If you decide to add in carrots: chop carrots and lightly cook in a bit of olive oil (about 3 minutes)
  • Heat a heavy, cast-iron skillet, add the bulgar and stir around for a few minutes until it is toasted. (If you prefer to sprout your bulgar before hand make time to do so)
  • Place toasted bulgur, water, cinnamon, and salt in a pot, bring to a boil, reduce heat, cover and cover for 30 minutes. (stir occasionally)
  • Remove from heat and allow to sit 5 minutes before removing lid.
  • If your skillet is big enough you can do the next steps in the same pot.
  • Toss bulgar with butter and pine nuts. (add carrots and left over chicken at this time)
  • Let sit covered for a few minutes to warm the carrots and chicken back up.
  • Line your bowl with spinach and enjoy!

Hope you enjoy this recipe!bulgur packaging

Live Satisfied!



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