Breakfast Bulgur with Fruit and Nuts

January 19, 2024 / 5 mins read

This #FoodieFriday, we're sharing a recipe from the Academy of Nutrition and Dietetics

Servings: 4


  • 1 cup uncooked bulgur
  • ½ teaspoon salt
  • ¼ teaspoon ground cinnamon
  • ⅓ cup chopped, dried apricots
  • ⅓ cup dried cranberries
  • 2 ripe nectarines, each cut into 10 wedges
  • 1 cup fresh blueberries
  • ¼ cup pecans, chopped
  • 8 teaspoons brown sugar
  • 1 cup calcium fortified vanilla soy milk or low-fat cow's milk, optional


  1. Heat a heavy bottomed non-stick medium skillet (9½-inch) on medium heat.
  2. Rinse the bulgur in a strainer. Put the bulgur in the dry, heated skillet, stirring occasionally while the bulgur is wet. As the bulgur dries, stir often, and toast until dry, lightly browned and fragrant.
  3. Pour in 3 cups water and add the salt, cinnamon, apricots and cranberries.
  4. Bring the mixture to a boil, then turn the heat down to medium-low, cover and let simmer for 20 minutes or until the water is absorbed.
  5. Remove from the heat and pour into 4 bowls.
  6. Arrange 5 nectarine slices on top of each bowl of bulgur, spoke-fashion. Sprinkle ¼ cup blueberries between the nectarines.
  7. Put 1 tablespoon of chopped pecans in the center. Sprinkle 2 teaspoons of brown sugar over the top. If desired, pour ¼ cup of milk over the top.

Nutrition Facts per Serving: 320; Total Fat: 6g; Saturated Fat: 0.5g; Cholesterol: 0mg; Sodium: 300mg; Total Carbohydrate: 64g; Dietary Fiber: 11g; Protein 6g.

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