Bengali Breakfast Grains
- Yield: 6 servings
- Prep: 10 mins
- Cook: 25 mins
This breakfast cereal epitomizes high quality calories: whole grains and fiber from the bulgur, calcium from the milk, and antioxidants from the berries. Because it is precooked, bulgur is relatively quick to prepare.
Ingredients
- 1tablespoon olive oil
- 1cup coarse grind bulgur
- 1 1/2teaspoons fennel seeds
- 2 1/4 to 2 1/2cups fat-free milk, divided
- 1teaspoon vanilla extract
- 1/4teaspoon salt
- 1/2teaspoon ground cardamom
- 1/2teaspoon ground cinnamon
- 1pinch nutmeg
- 1cup fresh or ½ cup dried blueberries
Instructions
- Heat oil in a 2-quart saucepan over medium heat. Add bulgur and fennel seeds and cook, stirring frequently, until bulgur is toasted, about 5 minutes. Remove from heat. Stir in 2 cups milk, vanilla, salt and spices. Return to heat and bring just to a boil. Reduce heat to lowest simmer, cover, and simmer until most, but not all, of the liquid has been absorbed, 12 to 14 minutes. (Note: For softer bulgur, add another ¼ cup milk and continue to cook 5 to 8 minutes.)
- Spoon into serving dishes. Pour about 1 tablespoon milk over each serving. Garnish with blueberries.
Note: If desired, use vanilla-flavored soymilk instead of regular fat-free milk and omit the vanilla extract.
Recipe by Cheryl Forberg.
Nutritional Info *per serving
- Calories 150
- Glycemic Load 0
- Fat 3g
- Saturated Fat 0g
- Polyunsaturated Fat 0g
- Monounsaturated Fat 2g
- Cholesterol 0mg
- Sodium 140mg
- Potassium 270mg
- Carbohydrate 26g
- Fiber 5g
- Sugars 7g
- Protein 6g
- Trans Fat 0g
- Vitamin A 4%
- Vitamin C 4%
- Calcium 15%
- Iron 4%