Bulgur with Apples, Currants, and Toasted Pecans


Prep Time

15 minutes

Prep Notes

This is a great way to start adding fiber into your day so you can reach your daily target:  Women: 25-30 grams, Men: 30-35 grams.  Most Americans fall way short of these targets. 

Cooking Time

20 minutes

Yields

4 servings

Ingredients

1medium apple, unpeeled, minced

1/3-cup currants

1/8 tsp cinnamon

1cup dried bulgur, cooked (see cooking notes below)

dash of salt

1cup plain or vanilla soy, rice or almond milk, heated

¼ cup maple syrup

2T. finely chopped toasted pecans. (See cooking notes below)

Directions

In a small bowl, combine apple, currants, and cinnamon; set aside.

Ina medium saucepan, prepare bulgur. Spoon bulgur into 4 bowls. Pour warm milk evenly over bulgur; drizzle with maple syrup.  Spoon apple mixture evenly over the top.  Sprinkle with pecans.  Serve immediately.

Notes

  • To cook bulgur:  Bring 2 cups of water to boil in a medium saucepan.  Add bulgur and salt.  Cover and remove from heat.  Let sit for 20 minutes,then fluff with a fork. 
  • To toast pecans:  Place whole pecans on a small baking sheet. Bake in a 350 oven for 8-10 minutes or until fragrant.  Remove from oven.  Let cool a few minutes, then chop. 

Credit

American Institute for Cancer Research Newsletter

AICR.org