Bulgur is made from parboiled cracked wheat.
Bulgar wheat is a minimally processed wheat product used in Middle Eastern dishes. It is made from wheat berries that have been cracked, or crushed to break them into smaller pieces, and then parboiled for easy preparation. Bulgar is commonly used in tabouli, a Middle Eastern grain salad, as well as kibbeh. a seasoned meat dish containing the grain. Add this to my Recipe Box.
Nutritional Benefits
According to the Harvard School of Public Health, bulgar wheat is a healthy substitute for potatoes because it is a whole grain. Whole grains provide dietary fiber as well as phytonutrients, or plant-based compounds with benefits for human health. One cup of cooked bulgar contains 8g of fiber, or one third of the USDA's recommended daily intake. It is naturally low in saturated fat, cholesterol and sodium. It is high in manganese, a mineral that is essential for bone health.
Ease of Preparation
Bulgar is one of the easiest grains to prepare, offering the benefit of almost immediate availability for last minute meals. To prepare bulgar, cut to a medium grind, boil a volume of water equal to 1 1/2 times the volume of bulgar. Pour the boiling water over the bulgar and wait five minutes. Wait less time for finely ground bulgar, and more time for the coarse grind. Also wait longer or add extra water if you want your bulgar to be softer. You can even prepare bulgar without heating the water: simply pour the water over the bulgar and let it sit for an hour.
Culinary Benefits
Bulgur has a wonderful texture, and works well in salads and pilafs. It is also used as a meat substitute in some vegetarian chili recipes. Seasoned, it works well as a stuffing in everything from cabbage to eggplant. Cooked well, it is tender without being mushy, and chewy without being tough. It has a subtle, earthy flavor of its own and also nicely takes on the taste of other ingredients, especially vinegars, lemon juice and olive oil.
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