Bulgur is a popular ingredient in Turkish and Middle-Eastern cuisine.
Bulgur is made by harvesting wheat before fully ripened, pre-cooked in water or steamed, then dried and cracked. As the full wheat grain is used, the bran and germ containing valuable nutrients are also contained in the end product.
As bulgur looks similar to rice, it can be easily prepared and used, resulting in more diverse and healthier diets when replacing white rice or egg barley with bulgur. An additional advantage is that its cooking time is half as long as that of brown rice.
Significance, effects:
Bulgur is rich in fiber, which not only stimulates digestion and mitigates the symptoms of constipation, but is also advantageous for blood sugar or cholesterol-related conditions. It has a low glycemic index, therefore it’s recommended for those with diabetes.
As far as its mineral content is concerned, it has a high level of iron and is also rich in Vitamin Bs.
Use: Bulgur can be prepared in multiple ways. One of the simplest ways is to mix the bulgur with spices and douse in two parts hot water, cover and let set for 20 minutes. A more intensive flavor can be achieved by sautéing the bulgur in a little oil before adding boiling hot water and cooking for approx. 12-15 minutes.
Bulgur is mostly used as a side dish or to replace rice or egg barley, yet it is also a meal on its own with some tomatoes and other vegetables. Pilaf was originally made with bulgur. It can also be served as a dessert with fresh or dried fruit.
Ingredients: durum wheat
Nutritional value (per 100 g):
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Energy:
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1474 kJ / 349 kcal
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Fat:
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1.8 g
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- of which, saturated fats:
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0.26 g
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Carbohydrates:
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65 g
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- of which, sugar:
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2.4 g
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Protein:
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11.9 g
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Salt:
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0.02 g
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Keep in a cold, dry place!
Packaged in a plant processing soy, gluten, celery, mustard and sesame seeds.
Country of origin: Turkey
