Nutritional properties of BulgurEnergy : 342.00 Kcal / 100g
Category : Bread & Grain-based Products
Group : Grain based Products
Composition And Nutritional Value :Bulgur is a whole grain made from cracked wheat and is an excellent source of carbohydrates, fiber, and plant-based protein. It also provides essential vitamins and minerals, such as B-vitamins (especially B6 and folate), iron, magnesium, and zinc. Bulgur is low in fat and contains no cholesterol. It is available in different coarseness levels, with finer bulgur requiring less cooking time. As a whole grain, bulgur retains its nutrient-rich bran and germ, making it a more nutritious choice compared to refined grains.
Health Benefits : Bulgur offers a variety of health benefits, particularly due to its high fiber content, which supports digestion and helps regulate blood sugar levels. Its fiber also contributes to heart health by improving cholesterol levels. Bulgur is a good source of plant-based protein, making it an excellent choice for vegetarians and vegans. Additionally, its complex carbohydrates provide long-lasting energy and may help with weight management by promoting satiety.
Culinary Uses : Bulgur is a versatile ingredient that can be used in a variety of dishes. It is commonly used in Middle Eastern and Mediterranean cuisine, particularly in dishes like tabbouleh, kibbeh, and pilafs. Bulgur can also be used as a base for salads, soups, or stews. It can be served as a side dish or mixed into casseroles or veggie burgers. The finer bulgur can be soaked and used in raw dishes, while coarser bulgur is usually cooked.
Types : Bulgur comes in several types based on coarseness: fine, medium, coarse, and extra-coarse. Fine bulgur is often used in salads and tabbouleh, while medium and coarse varieties are typically used for pilafs, soups, or side dishes. Extra-coarse bulgur is usually used in meat dishes or for stuffing. While traditional bulgur is made from wheat, there are gluten-free alternatives made from other grains like rice or quinoa for those with gluten sensitivities.
Shopping And Storage Tips : When shopping for bulgur, choose whole-grain varieties that are free from additives or preservatives. Bulgur is widely available in grocery stores and health food stores, often in the grains section or ethnic foods aisle. Store bulgur in an airtight container in a cool, dry place to maintain its freshness. It has a long shelf life and can be stored for several months, but it's best to use it within a year for optimal flavor and texture.
What can you make with Bulgur?
Lebanese Tabbouleh Salad
Mediterranean Bulgur Pilaf
Turkish Bulgur Pilaf
Meatless Çiğ Köfte
Find the perfect meal tailored to your dietary needs and preferences.
