Whole grains are packed with nutrients our bodies need for optimal health, including protein, fiber, B-vitamins, antioxidants and trace minerals (iron, zinc, copper and magnesium). It's no surprise that diets rich in whole grains help those with obesity, type 2 diabetes, heart disease, some forms of cancer, and an increase in gut health.
Check out these five recipes featuring bulgur wheat.
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Make it a Full Plate Meal: Tabboueh is nice on hot summer days because it requires no cooking. Use tabbouleh as a base for a bowl meal. Top with avocado, mixed greens, white beans and your 25% choice. Or skip the 25% food and enjoy it as a 100% fiber-rich meal.
75% fiber foods – bulgur wheat, fresh parsley, fresh mint, tomato, cucumber, scallions, mixed greens, avocado, white beans
25% foods – oil, 25% item of choice
Recipe Note: Keep the oil to 1 tablespoon to reduce the amount of fat.
Make it a Full Plate Meal: If you like a good steak every now and then, here's a great way to Power it Up. If you don't eat red meat, serve this meal with chicken, tofu or our favorite - black beans!
75% fiber foods – bulgur wheat, fresh mint, thyme, parsley, bell peppers, onion, grapefruit, cherry tomatoes, radishes, black beans
25% foods – steak/chicken/tofu
Recipe Note: Use olive oil instead of butter to reduce the amount of saturated fat in this meal.
Make it a Full Plate Meal: Pack this salad for lunch with spinach, fresh tomato, and hummus. A side of whole wheat pita bread would make a nice 25% option.
75% fiber foods – bulgur wheat, chickpeas, red onion, fresh parsley, fresh mint, spinach, tomato, hummus
25% foods – olive oil, pita bread
Recipe Note: Use only 1.5 tablespoons of olive oil to keep the fat low in this recipe. Adjust the lemon juice as needed to keep the flavor well balanced.
Make it a Full Plate Meal: Serve this salad inside lettuce wraps. A burger or veggie burger patty can serve as your 25% part of the plate. Two apricots would make a wonderful dessert.
75% fiber foods – bulgur wheat, tomato paste, sweet pepper spread, green onions, fresh parsley, fresh mint, lettuce leaves, apricots
25% foods – burger patty/veggie burger patty
Make it a Full Plate Meal: Serve this bowl meal for dinner, and let each family member add their favorite toppings.
75% fiber foods – tomatoes, red onion, corn, lettuce, bulgur wheat, black bean chili, black beans
25% foods – eggs, feta