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Vegetarian Research

Vegan Bulgur Porridge with Sweet Rhubarb

A bowl of rhubarb and bulgur porridge, with plates of sugar, chopped almonds, pot with topping and a glass of milk | Hurry The Food Up

If you’re bored of oats, you need to get a load of this bulgur porridge. Same principle, different result!

You probably know bulgur wheat from salads and the like – but I bet you’ve never considered it as a porridge alternative!

We tried it a while back with this mango bulgur porridge, and we were immediately in love. Warm, creamy and filling, it’s a refreshing change from oats, but just as delicious… if not more!

This time round we’re serving it up with stewed rhubarb, for a sweet, tart and fruity breakfast that you’ll love!

Bulgur, rhubarb, soy milk, raisins, cinnamon, sugar and other ingredients on a blue surface | Hurry The Food Up

Bulgur Porridge – you are what you wheat!

So what’s this bulgur wheat stuff about anyway? If you’ve heard of it, I’ll bet you anything it was in a tabbouleh recipe, not a bulgur breakfast recipe. Am I right?

If you haven’t tried it before, it’s basically a cracked wheat which is made by blanching the kernels of grains and crushing them into small fragments.

In order to prepare it, you boil the kernels until they are chewy (best for salads like tabbouleh) or mushy, which is best for oat free porridge.

Bulgur is a wholegrain, meaning it is healthier and more nutritious than refined grains. Whole grains are basically grains that have not been stripped of its bran and germ, which are where lots of their nutrients are stored.

This also means they are generally higher in fibre than refined grains. This means that, like normal porridge, this is a VERY filling breakfast, so a great choice if you are trying to lose weight. Why, you ask? Well, you’ll just have to check out our vegetarian weight loss e-book to find out!

Bulgur is high in magnesium, manganese, vitamin B and iron! Good stuff to start your day off, eh?

That said, if you’re not convinced by the wonders of bulgur, we’ve got porridge recipes a plenty on the site – such as this delicious mocha oatmeal, or our super healthy ironman oatmeal!

A pot with rhubarb topping, a plate of sugar and a pitcher with milk | Hurry The Food Up
Someone uses tablespoon to pick up bulgur porridge from a bowl, small plates of toppings around | Hurry The Food Up

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Rhubarb stew: your fave pie meets your new fave porridge

What really makes this bulgur porridge POP is the stewed rhubarb on top! Rhubarb, raisins and cinnamon boiled down to a soft, tart but sweet stew, to be served hot and steaming on top of your porridge, sprinkled with chopped almonds.

I associate rhubarb with puddings – rhubarb crumble, or rhubarb and strawberry pie. But it’s super yummy to have a rhubarb breakfast as well.

I like that I get the nostalgic flavour from crumbles I ate as a kid, but in the form of a healthy rhubarb porridge!

By the way, fun fact! Did you know that rhubarb leaves are super poisonous? Yeah, they contain oxalic acid which causes kidney failure in humans.

Granted you’d have to eat quite a lot of them (roughly 11 lbs) to actually, ahem, expire… but still! Stick to the stalks!

Well, granted we haven’t scared you off… we hope you enjoy this rhubarb and bulgur porridge!

A birds eye view of a bowl of rhubarb and bulgur porridge, with plates of sugar, chopped almonds, pot with topping and a pitcher with milk | Hurry The Food Up
A bowl of rhubarb and bulgur porridge, with plates of sugar, chopped almonds, pot with topping and a glass of milk | Hurry The Food Up

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Vegan Bulgur Porridge with Sweet Rhubarb

Looking for a tasty new porridge recipe? Try bulgur porridge! No oats, just bulgur wheat, drizzled with sweet rhubarb!
Course Breakfast
Time Max 20 min
Calories 150 – 450 kcal
Prep Time 15 minutes
Total Time 15 minutes
Servings 2
Calories 376kcal

Ingredients

Instructions 

  • Rinse the bulgur with cold water until the liquid comes out clean.
    ⅔ cup bulgur
  • In a pot bring the soy milk with the bulgur and salt to a boil, then simmer for 10 minutes until soft.
    1 ⅓ cup soy milk, ¼ tsp salt
  • Chop the rhubarb into small pieces (around ½ inch or 1 cm).
    6 oz rhubarb
  • In a small pot add the rhubarb, raisins, sugar, cinnamon, baking soda and water. Cook over medium low heat until the rhubarb releases its liquid and makes a syrupy sauce, about 8 minutes.
    1 tbsp raisins, ½ tsp cinnamon, 2 tbsp sugar, ⅛ tsp baking soda, ¼ cup water
  • Add the bulgur to two bowls. Top with rhubarb sauce, chopped almonds. Add more soy milk, if you prefer.
    2 tbsp almonds

Nutrition

Nutrition Facts
Vegan Bulgur Porridge with Sweet Rhubarb
Amount per Serving
Calories
376
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
4
g
Sodium
 
521
mg
23
%
Potassium
 
796
mg
23
%
Carbohydrates
 
65
g
22
%
Fiber
 
13
g
54
%
Sugar
 
18
g
20
%
Protein
 
13
g
26
%
Vitamin A
 
711
IU
14
%
Vitamin C
 
19
mg
23
%
Calcium
 
345
mg
35
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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The post Vegan Bulgur Porridge with Sweet Rhubarb appeared first on Hurry The Food Up.

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Vegetarian Research

Teriyaki Stir Fry with Broccoli and Chickpeas

This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and you might be surprised at how much your child will love it!  It’s great for a vegan family dinner!

A big bowl of Teriyaki Stir Fry in a bowl over rice

 Does your child like broccoli?  I feel like broccoli is the quintessential vegetable that you think of when you think of something kids don’t like.  But, thankfully I have found quite the opposite!  I asked my three year old what kind of recipe I should make for the blog and he said, “Something with broccoli and chickpeas.” so I came up with this Teriyaki Stir Fry and he at so much!  He even asked for more broccoli 🙂

I make teriyaki stir frys a lot because they’re so easy to make and great for when you have a bunch of vegetables that need to be used up.  I always have the ingredients on hand for my go-to stir fry sauce and the kids love it.

Teriyaki Stir Fry Recipe Ingredients

  • Broccoli – You can use fresh or frozen.  I usually have fresh broccoli on hand but if you don’t, frozen is great too.
  • Chickpeas – I just used one can of pre-cooked chickpeas.  You could also use another bean you like, tofu or tempeh.  I like to use canned beans because they help make this recipe super quick to make.
  • Teriyaki Sauce – To make this recipe even easier you could always use a good quality store-bought teriyaki sauce but it’s also so easy to make at home!  My teriyaki sauce recipe just has a few ingredients, including: toasted sesame oil, tamari, maple syrup, water, ginger, garlic and cornstarch.

Showing how to make teriyaki stir fry with broccoli and chickpeas

How To Make Teriyaki Stir Fry

This recipe is so easy to make!  There are just a few simple steps:

  1. Start by sautéing the broccoli in a little bit of oil with some salt.  You then add in a little bit of water to help the broccoli steam.
  2. To make the teriyaki sauce al you do is add all the sauce ingredients to a jar and mix until completely combined.
  3. Then, add the sauce mixture and the chickpeas to the broccoli and cook until sauce thickens and will coat the back of a spoon.
  4. Serve broccoli and chickpea mixture over rice, or your favorite grain and enjoy!

Close up view of teriyaki stir fry over rice

Why Kids Will Love This Teriyaki Stir Fry

I obviously can’t say 100% that your children will like this meal, but if you’re trying to get them to eat more veggies, this stir fry is a good way to do that! 

  • The broccoli is cooked until it’s soft so it’s easy for little teeth to eat, unlike        raw broccoli.
  • The teriyaki sauce is sweet and flavorful, which I’m pretty sure is my son’s favorite thing about it 🙂
  • I serve it over rice, which is usually a favorite of all kids!  You could also serve it over cauliflower rice, my son can’t even tell the difference.
  • My son loves chickpeas so he gets excited about eating anything with chickpeas in it!

This Teriyaki Stir Fry with Broccoli and Chickpeas is so versatile.  You can add in any veggies you have that your children enjoy.  If you child doesn’t like chickpeas, you could easily substitute tofu or chicken.  I also love to use this recipe as a meal prep lunch for my husband and I.  I hope you and your family enjoys this!

Close up view of vegetable stir fry

Looking For More Easy Kid Friendly Recipes?

The Best Vegan Orange Chicken

Tofu Broccoli Pasta

Crispy Tofu Nuggets

Easy Sesame Noodles

Garlic Cheese Bread

 

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Teriyaki Stir Fry with Broccoli and Chickpeas



  • Author:
    She Likes Food

  • Prep Time:
    20 mins

  • Cook Time:
    20 mins

  • Total Time:
    40 minutes

  • Yield:
    4-6

  • Diet:
    Vegan

Description

This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and always a hit with my kids!


Ingredients

2 teaspoons olive oil
6 cups broccoli florets
1/4 teaspoon salt
1/3 cup water
1 (15 oz) can chickpeas, drained and rinsed
White rice or cauliflower rice for serving with, optional
Teriyaki Sauce:
1/3 cup water
1/3 cup tamari, I like to use low sodium
1/4 cup pure maple syrup
1/4 cup toasted sesame oil
1 clove garlic, finely grated
1 1/2 teaspoons finely grated ginger
1 1/2 teaspoons arrowroot starch
1 teaspoon toasted sesame seeds


Instructions

  • Heat a large skillet over medium heat and add olive oil, broccoli and salt. Cook for a minute and then pour in water, cover and let steam until water has cooked off and broccoli is tender, about 7 minutes.
  • Make the teriyaki sauce while the broccoli is cooking. Add all sauce ingredients to a jar and mix until combined.
  • Add the chickpeas in with the broccoli and pour the sauce over. Cook until sauce has thickened, 5-7 minutes. Serve stir fry over rice and enjoy.

  • Category: Dinner, Vegan
  • Method: Stovetop
  • Cuisine: Asian

Keywords: Teriyaki Stir Fry

The post Teriyaki Stir Fry with Broccoli and Chickpeas appeared first on She Likes Food.

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