Bulgur is made by soaking and cooking the whole wheat kernel, drying it, and then removing part of the bran and cracking the remaining kernel. Due to its pre-cooking, it requires minimal cooking time, making it a convenient choice for quick meals. It’s commonly used in dishes like tabbouleh, kibbeh, and pilafs. Bulgur wheat is rich in fiber, vitamins, and minerals.
Nutritional Information (per 100g cooked):
- Calories: ~83 kcal
- Protein: ~3.1g
- Carbohydrates: ~18.6g
- Sugars: ~0.2g
- Fat: ~0.2g
- Dietary Fiber: ~4.5g
- Sodium: ~5mg
Ingredients:
- 100% dried, cracked, partially pre-cooked wheat kernels
How to Use:
- Boiling: Add to boiling water or broth and simmer for a short time until tender.
- Soaking: For finer grades, simply soaking in hot water is enough to prepare.
- Applications: Used in salads, stuffings, soups, or as a grain side dish.
Recipe Idea – Tabbouleh Salad: Ingredients:
- 1 cup white bulgur wheat
- 1 1/2 cups boiling water
- 2 cups fresh parsley, finely chopped
- 1 cup fresh mint, finely chopped
- 3 tomatoes, diced
- 1 cucumber, diced
- 3 green onions, sliced
- 1/4 cup lemon juice
- 1/4 cup olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, pour boiling water over bulgur wheat. Cover and let stand for about 30 minutes or until water is absorbed.
- Fluff bulgur with a fork and let it cool.
- Add parsley, mint, tomatoes, cucumber, and green onions to the bulgur.
- In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour the dressing over the bulgur mixture and toss to combine.
- Refrigerate for at least an hour before serving to allow flavors to meld.
Diets it fits into:
- Vegetarian
- Mediterranean
- Vegan
Note: Bulgur wheat contains gluten, so it is not suitable for those with celiac disease or gluten sensitivities.
