Citrus Bulgur

Citrus Bulgur

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Pineapple and orange team to create a just-right sweet touch to the bulgur. This processed form of cracked wheat is an excellent source of fiber and easy to cook. Consider it as a pantry staple. Great with our Blackened Salmon.

Try this with: Blackened Salmon


  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • ¾ cup bulgur
  • 1 cup water
  • ½ cup pineapple juice
  • Grated rind and juice of one orange
  • ¼ cup raisins


  1. Heat the oil in a skillet over medium heat. Add the onion, cooking until translucent, 3 minutes.
  2. Pour in water, pineapple juice, orange juice, rind, and bulgur. Bring to a boil, lower heat, cook covered for 10 minutes.
  3. Remove from heat. Let stand, covered about 5 minutes more, until liquid is absorbed.
  4. Fluff with a fork, mix in raisins and serve.

Per serving: 168 calories, 4 gm protein, 32 gm carbohydrate, 4 gm fat, .5 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 5 gm fiber, 7 mg sodium

THE SEASONED COOK Bulgur is a processed form of cracked wheat. It is an excellent source of fiber, easy to cook, and has a satisfying, nutty flavor. This delicious recipe is an excellent introduction to bulgur.

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