Smart dessert ideas: bulgur pudding with golden raisins and pistachios

Creamy and comforting, this Middle Eastern–inspired pudding is simply a whole-grain version of rice pudding. It has a delicate perfume of cardamom, an accent of fresh lemon zest and a crowning touch of pistachios. It's an easy, delicious — and healthy — dessert. Each portion provides a 0.9 serving of fruit, 0.3 serving of whole grains and three grams of good fat.

• Preparation time: 10 minutes.
• Cook time: 25 minutes (including soaking time).
• Serves 6.

Ingredients:

• 75 g (1/3 c) fine or medium bulgur, rinsed
• 1 ml (1/4 tsp) ground cardamom
• 300 ml (1 1/4 c) 1% milk
• 150 g (2/3 c) seedless golden raisins or seedless dark raisins
• 50 g (1/4 c) granulated sugar
• 1 large egg
• 10 g (2 tsp) freshly grated lemon zest
• 2 ml (1/2 tsp) vanilla extract
• 75 g (1/3 c) chopped peeled pistachios or slivered almonds

Instructions:

1. In a medium pot, combine the bulgur, cardamom and 500 millilitres (two cups) water. Bring to a simmer over medium-high heat. Immediately remove from the heat, cover and let stand until the bulgur is tender, about 20 minutes. Drain and press out excess water. Return the bulgur to the pot.
2. Add the milk, raisins and sugar and bring to a simmer, stirring often, over medium-high heat. Reduce the heat to medium-low and cook, stirring, for two minutes.
3. Whisk the egg in a medium bowl. Gradually stir in the bulgur mixture. Return to the pot and cook, stirring, over medium-low heat, until slightly thickened, one to two minutes. (Do not boil. You can use an instant-read thermometer to gauge readiness; the pudding should reach a temperature of 71°C/160°F).
4. Transfer to a clean bowl and stir in the lemon zest and vanilla. Let cool slightly, then cover and refrigerate until chilled.
5. Sprinkle each serving with a scant 15 grams (one tablespoon) pistachios. The pudding will keep, covered, in the refrigerator for up to two days. 

One serving is 75 millilitres (1/3 cup).

Every serving contains:

• 195 calories
• 6 g protein
• 33 g carbohydrates
• 3 g fibre
• 5 g total fat
• 1 g saturated fat
• 37 mg cholesterol
• 76 mg sodium

This delicious dessert is a healthy way to satisfy your sweet tooth. Try it tonight and surprise your family with a tasty treat.