Peanut Butter & Date "Jelly" Bulgur Wheat

Peanut Butter & Date "Jelly" Bulgur Wheat is a dairy free recipe with 3 servings. One serving contains 208 calories, 7g of protein, and 4g of fat. For $1.14 per serving, this recipe covers 11% of your daily requirements of vitamins and minerals. It works well as an affordable side dish. This recipe from Rachael White has 72 fans. A mixture of almond milk, bulgur wheat, date, and a handful of other ingredients are all it takes to make this recipe so flavorful. From preparation to the plate, this recipe takes about 8 hours and 6 minutes. Overall, this recipe earns an excellent spoonacular score of 93%. Peanut Butter & Jelly Date Smoothie, Whole Wheat Peanut Butter And Jelly Muffins, and Bulgur wheat, date & clementine salad are very similar to this recipe.

Servings: 3

Preparation duration: 5 minutes

Cooking duration: 481 minutes

 

Ingredients:

3 cups low-fat milk or unsweetened almond milk

1 cup bulgur wheat

1 large date, pitted and finely chopped

1 tablespoon natural, unsweetened peanut butter

Equipment:

bowl

plastic wrap

microwave

Cooking instruction summary:

Put the bulgur wheat in a large bowl.Add the milk, cover with plastic wrap, and refrigerate overnight.In the morning, fluff the bulgur with a fork. Scoop 3/4 cup bulgur into a microwave safe bowl along with the peanut butter.Microwave for 1 minute. Stir in the dates and top with additional milk if desired.

 

Step by step:


1. Put the bulgur wheat in a large bowl.

2. Add the milk, cover with plastic wrap, and refrigerate overnight.In the morning, fluff the bulgur with a fork. Scoop 3/4 cup bulgur into a microwave safe bowl along with the peanut butter.Microwave for 1 minute. Stir in the dates and top with additional milk if desired.


Nutrition Information:

Quickview
208k Calories
7g Protein
3g Total Fat
39g Carbs
32% Health Score
Limit These
Calories
208k
10%

Fat
3g
6%

  Saturated Fat
0.24g
2%

Carbohydrates
39g
13%

  Sugar
2g
2%

Cholesterol
0.0mg
0%

Sodium
334mg
15%

Get Enough Of These
Protein
7g
14%

Manganese
1mg
87%

Fiber
9g
39%

Calcium
330mg
33%

Magnesium
80mg
20%

Phosphorus
143mg
14%

Vitamin B3
2mg
12%

Iron
1mg
9%

Vitamin B6
0.17mg
9%

Copper
0.17mg
9%

Vitamin B1
0.11mg
7%

Zinc
0.95mg
6%

Potassium
219mg
6%

Vitamin B5
0.5mg
5%

Vitamin B2
0.06mg
3%

Folate
13µg
3%

Selenium
1µg
2%

Vitamin K
1µg
1%

covered percent of daily need
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