Bengali Breakfast Grains

Bengali Breakfast Grains
Mark Boughton/ styling: Teresa Blackburn
  • 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.


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


  1. 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.)
  2. 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%