What is Bulgur? A Food to Help Prevent Acid Reflux

01. 04. 2018

Bulgur may not be something you have heard of before, but it is definitely worth trying. It is a whole grain wheat that has been cracked and partially pre-cooked, making it quick and easy to prepare.

Bulgur is often used in Middle Eastern dishes and looks and tastes a bit like brown rice. However, bulgur contains twice as much fiber as brown rice. Whole grains like bulgur are a great option for those who struggle with acid reflux. Complex carbohydrates can help soothe the stomach and prevent stomach acid from traveling back up to the esophagus.

Bulgur pairs well with a variety of cooked vegetables. Most vegetables are alkaline (especially the green veggies) and are safe options for those who have reflux.

This dish of bulgur with sauteed veggies will make a nice side dish for your holiday meal.

Bulgur and Sauteed Veggies Recipe

Ingredients (Serves 5-6):

• 1 cup dry bulgur
• 3 cups chicken broth
• 1-2 tablespoons olive oil
• ¾ cup broccoli, small florets
• ½ cup carrots, sliced
• ½ cup frozen brussels sprouts, thawed and quartered
• 2 teaspoons parsley, finely chopped
• A few shakes of sea salt and pepper
• 1 tablespoon almond slivers, crushed


1. Bring chicken broth and bulgur to a boil. Lower heat and cook covered for 10 minutes. Then remove from heat and let stand covered for 5 minutes. Drain any excess liquid and fluff with a fork.
2. Add oil to pan. Add carrots, broccoli florets and parsley with some salt and pepper, and saute on medium low heat for about 12-15 minutes. Add the brussels sprouts during the last 5 minutes. Saute until all veggies are soft.
3. Place bulgur in a serving dish and top with sauteed veggies. Then sprinkle the crushed almond slivers across the dish and drizzle with olive oil. Add extra salt or pepper as needed. Serve warm.

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