Breakfast Bulgur Porridge

Vegetarian
Health score
33%
Breakfast Bulgur Porridge
20 min.
4
332kcal

Suggestions


Start your day on a wholesome note with this delightful Breakfast Bulgur Porridge, a perfect dish for any brunch occasion or morning meal. Bulgur, a nutritious whole grain, is not only packed with fiber but also easy to cook, making it an ideal base for a hearty breakfast.

This recipe combines the nutty flavors of bulgur with the sweetness of dried apricots and cherries, offering a delicious balance that will awaken your taste buds. The creamy texture, thanks to the low-fat milk, makes this porridge comfort food at its best, while the sliced almonds provide a satisfying crunch and an extra boost of healthy fats.

At just 332 calories per serving, this vegetarian-friendly breakfast will keep you energized throughout your morning activities. In just 20 minutes, you can whip up a meal that serves four, perfect for family gatherings or meal prep for busy weekdays. Whether you're serving it warm to kick-start your day or enjoying it as a leisurely brunch with friends, this Breakfast Bulgur Porridge is sure to become a favorite in your recipe repertoire. Give it a try and indulge in a delicious and nutritious breakfast that you can feel good about!

Ingredients

  • 0.3 cup almonds sliced
  • cup bulgur 
  • oz apricot dried coarsely chopped
  • 0.3 cup cherries dried
  • cups milk 1% low-fat ()
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • sauce pan

Directions

  1. In a medium saucepan, combine the milk, bulgur, dried cherries, and salt; bring to a boil. Reduce heat to medium and cook, stirring frequently, until the bulgur is tender and the consistency of oatmeal (10-15 minutes).
  2. Divide hot porridge among 4 bowls; top with the apricots and almonds.

Nutrition Facts

Calories332kcal
Protein17.42%
Fat17.15%
Carbs65.43%

Properties

Glycemic Index
22.6
Glycemic Load
12.16
Inflammation Score
-8
Nutrition Score
19.349999891027%

Flavonoids

Cyanidin
0.19mg
Catechin
0.1mg
Epigallocatechin
0.2mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Isorhamnetin
0.2mg
Kaempferol
0.03mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:331.85kcal
16.59%
Fat:6.61g
10.16%
Saturated Fat:1.72g
10.72%
Carbohydrates:56.7g
18.9%
Net Carbohydrates:47.35g
17.22%
Sugar:24.98g
27.76%
Cholesterol:11.8mg
3.93%
Sodium:246.44mg
10.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.1g
30.19%
Manganese:1.28mg
64.14%
Phosphorus:395.02mg
39.5%
Fiber:9.35g
37.39%
Calcium:347.21mg
34.72%
Magnesium:110.96mg
27.74%
Vitamin B2:0.47mg
27.56%
Vitamin A:1335.23IU
26.7%
Vitamin B12:1.44µg
23.99%
Potassium:739.39mg
21.13%
Vitamin E:2.64mg
17.63%
Vitamin D:2.6µg
17.31%
Vitamin B1:0.23mg
15.57%
Vitamin B6:0.29mg
14.6%
Vitamin B3:2.7mg
13.51%
Vitamin B5:1.33mg
13.27%
Zinc:1.99mg
13.23%
Copper:0.25mg
12.37%
Iron:1.69mg
9.37%
Selenium:6.39µg
9.13%
Folate:18.96µg
4.74%
Vitamin K:1.34µg
1.28%
Source:My Recipes