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Bulgur Wheat Recipe with Black Garlic and Edamame

Bulgur wheat recipe

The complex and tangy flavor of black garlic will make this protein-rich bulgur wheat recipe an instant healthy favorite. It's also perfect for lunch on the go! Bulgur wheat is a often found in Middle Eastern cooking, especially mixed with chopped herbs in a tabbouleh salad. This grain is famous for packing lots of protein and doesn’t require the soaking or long cooking times of other grains like wheat berries or barley. In this bulgur wheat recipe, tangy lemon juice and chopped black garlic really punch up the flavor of this hearty grain.

Black garlic has a mild flavor and will just melt in your mouth. It’s similar to the flavor of roasted garlic which makes an excellent substitute if you can’t locate black garlic. In one moment black garlic is sweet and the next it’s savory. Popular in Japanese and Korean cuisine, a controlled fermentation process changes a fresh clove of garlic jet black and mushy. This pungent bulgur wheat recipe mixes the deep but mild flavor of black garlic with lemon juice and the satisfying crunch of edamame beans.

Bulgur Wheat Recipe with Black Garlic and Edamame

Serves 4


1 cup bulgur
1 cup frozen edamame beans in their shells
3 cloves black garlic, chopped (or 4 cloves roasted garlic*)
2 tablespoons fresh lemon juice
1 teaspoon olive oil

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From the Organic Authority Files


1. In a saucepan over medium-high heat, bring the bulgur and 2 cups of water to a boil (about 5 minutes) and then lower the heat and simmer for 20 minutes (there is no need to cover it). If there is excess water drain the bulgur fluff with a fork and set aside.
2. Bring a small sauce pan of salted water to a boil. Add the frozen edamame and cook for 5 minutes. Drain the beans and immediately run under cold water then remove the beans from their pods.
3. In a large frying pan heat 1 teaspoon of olive oil over medium high heat. Add the garlic and edamame beans and sauté for 3 minutes, then add the bulgur and lemon juice. Cook for another 2 minutes and add salt to taste.

*Cook’s note: To make roasted garlic preheat oven to 350 degrees Fahrenheit and wrap an entire head of garlic in aluminum foil. Roast for 30 minutes directly on the oven rack until garlic is golden and soft.

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Photo credit: Ally Jane Grossan 

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