bulgur

Bulgur

Bulgur is a whole grain derived from cracked wheat, typically durum wheat. It boasts a nutty flavor and a pleasantly chewy texture when cooked. Its color ranges from light tan to dark brown depending on the type. Bulgur is a versatile and nutritious grain, making it a popular choice for salads, side dishes, and main courses. Look for bulgur wheat in various grinds, from fine to coarse, depending on your culinary needs. It's a great source of fiber, making it a healthy addition to any diet. Explore the many ways to use bulgur wheat in your cooking to enjoy its unique taste and texture.

Common Uses

  • Bulgur is often used as a base for tabbouleh, a refreshing Middle Eastern salad featuring finely chopped parsley, mint, tomatoes, and cucumbers, providing a satisfying and nutty grain component.
  • It can be cooked like rice or couscous and served as a simple side dish, offering a wholesome alternative to white rice with a slightly chewier texture and nutty flavor.
  • Bulgur is a great addition to soups and stews, adding a hearty texture and subtle nutty flavor that complements a wide range of vegetable and meat-based dishes.
  • Bulgur can be used as a stuffing for vegetables like bell peppers or zucchini, providing a healthy and flavorful alternative to traditional rice-based stuffings.
  • Ground bulgur can be incorporated into burger patties or meatloaf mixtures as a binder and to increase the fiber content, improving the texture and nutritional value.
  • Use cooked and cooled bulgur as a base for a healthy breakfast bowl topped with nuts, fruits, and yogurt, providing sustained energy throughout the morning.

Nutrition (per serving)

Calories

83.2kcal (4.16%)

Protein

3.1g (6.16%)

Carbs

18.6g (6.76%)

Sugars

0.1g (0.26%)

Healthy Fat

0.1g

Unhealthy Fat

0.0g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Excellent source of fiber, promoting digestive health and regularity.
  • Rich in manganese, supporting bone health and metabolism.
  • Good source of iron, helping prevent iron deficiency and boosting energy levels.
  • Contains magnesium, contributing to nerve and muscle function.
  • Provides complex carbohydrates for sustained energy release and blood sugar control.
  • May help reduce the risk of heart disease due to its fiber and nutrient content.

Storage Tips

Store bulgur in an airtight container in a cool, dry, and dark place like a pantry. Properly stored, it can last for up to 6-12 months. Cooked bulgur should be refrigerated promptly in an airtight container and consumed within 3-5 days. Avoid storing it near strong-smelling foods, as it can absorb odors.

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