Healthy & Delicious: Baked Wheat Bulgur with Sweet Potatoes and Almonds

Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!

[Photograph: Kristen Swensson Sturt]

While quinoa and barley are undoubtedly tasty, wheat bulgur is my flat-out favorite whole grain. Nutty, substantive, and slightly sweet, it's a versatile base for a variety of flavors, and can stand on its own as a main course. Bob's Red Mill is my preferred brand, and I usually keep a canister in the house for fun/emergencies. (What? You've never had a wheat bulgur emergency?)

I'm currently making my way through Faith Durand's (fabulous) Not Your Mother's Casseroles, and her recipe for Quinoa with Sweet Potatoes and Almonds seemed like a good candidate for an ingredient swap. So, out came in the quinoa, and in went the wheat bulgur. For kicks, I also reduced the salt, Parmesan, and almonds by about one-third. (Changes are reflected in the included recipe.)

The results were freaking delicious, if I do say so myself. Sweet and savory, hearty but light, and chewy with a satisfying crunch, it's the best dish I've made in months. I'll be eating it for months, too, since the recipe makes a ton. Nutritionally speaking, it's a powerhouse of fiber and Vitamin A, with some healthy fats thrown in for good measure.

In conclusion: Wheat bulgur. Eat it. In this dish, preferably.

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Healthy & Delicious: Baked Wheat Bulgur with Sweet Potatoes and Almonds

About This Recipe

Yield:6 to 8 main courses, or 8 to 10 side dishes
Active time:20 minutes
Total time:95 minutes
Special equipment:baking dish, pot, peeler, knife, cutting board, mixing bowl
Rated:

Ingredients

  • 2 (15-ounce) cans low-sodium chicken broth
  • 1 1/2 cups water
  • 2 cups bulgur wheat
  • 1 medium onion, diced
  • 1 pound (about 2 large) sweet potatoes, peeled and diced into 1/2-inch cubes
  • 1 cup parsley, chopped
  • 2/3 cup grated Parmesan
  • 2/3 cup sliced almonds, toasted
  • 1/2 teaspoon ground cinnamon
  • Pinch of ground nutmeg
  • 1 1/2 to 2 teaspoons salt
  • Freshly ground black pepper

Procedures

  1. 1

    Preheat oven to 350°F. Lightly grease a 9x13 glass baking dish with olive oil.

  2. 2

    In a medium pot, bring broth and water to a simmer. Keep it simmering while other ingredients are prepared.

  3. 3

    To a large mixing bowl, add bulgur wheat, onion, sweet potatoes, parsley, Parmesan, and 1/3 cup almonds. Stir to combine. Add cinnamon, nutmeg, salt, and black pepper to taste. Stir to combine again.

  4. 4

    Pour wheat bulgur mixture into prepared baking dish. Pour heated broth over wheat bulgur mixture. Cover tightly with two layers tin foil. Bake 50 minutes. Uncover, sprinkle with remaining almonds, and bake an additional 15 minutes. Remove from oven. Let stand 10 minutes. Serve.

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