Tag Archives: Dietary Fiber

Basic Bulgur

Well, dear readers, it’s finally here!  After several requests, we are finally sharing our secret and magical way of making bulgur (just kidding – it’s really VERY SIMPLE!)

As far as we know, this recipe will work for fine or coarse bulgur.  So YOU get to choose!

You can serve this just like you would rice, noodles, or any other grain. We have it a lot since it is less calorie-dense than rice, higher in protein and a very good source of fiber!!

So, here is the recipe: Click here for printer-friendly version.

Serves 4
1 cup bulgur
1 vegetable bouillon cube
2 cups water

1.  Combine the bulgur, bouillon cube and water in a small saucepan.
2.  On medium heat, bring the mix to a rapid boil, then cover and simmer for about 15 minutes or until the water is absorbed.

3.  Fluff with a fork and serve.
Nutritional Information:  1 of 4 servings (about 154 grams)
124 Calories; 1 g Fat; 0 mg Cholesterol; 27 g Carbohydrates; 6 g Fiber; 4 g Protein
Here are some recipes we eat with bulgur:
And as you can see in this article, bulgur actually contains more protein than white or brown rice:
What’s your favorite way to get your protein?
So, eat up and Alf Hana!!!

Egyptian Style Zucchini Stew

Have I mentioned that I love zucchini?  Well, I do!!!  In fact, I like it every single way I’ve tried it!  Here’s the most common way Egyptians serve zucchini.  It’s a good source of Dietary Fiber, Vitamin K, Riboflavin, Folate and Magnesium, and a very good source of Vitamin A, Vitamin C, Vitamin B6, Potassium and Manganese.  So, eat up!

Serves 4
4-5 medium zucchini (about 400 grams), sliced
2 tomatoes, chopped
1 medium onion, chopped
1 vegetable bouillon cube
500-700 ml water
1 tablespoon olive oil
1 tablespoon tomato paste

1.  Fry onion in oil, for about 5 minutes.
2.  Add the bouillon cube, crumbled, to the onion.  Add the tomato paste.  Cook for another 3 minutes.

3.  Add the zucchini and tomatoes and cook another 5 to 10 minutes.

4.  Add the water.
5.  Cover and simmer, stirring occasionally for 30-45 minutes.

Serving Suggestions and Variations:
Serve with rice or balady (pita) bread.
Put the tomatoes in a blender before adding them to the stew for a smoother texture.

Nutritional Information for 100 grams:
Calories: 21; Fat: 1g; Cholesterol: 0g; Carbohydrates: 3g; Fiber: 1g; Protein: 1g

Alf Hana!!!