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Bulgur is a cereal made from processed wheat. Experts believe that it is one of the oldest cereals in the world. Bulgur is a common side dish in India, the Middle East, and Armenia. The peculiarity of grain processing is the need to collect it at an early age.
Processing technology: drying, cleaning, steaming, and grinding. Farmers need a lot of time to harvest bulgur. Sometimes the preparation begins several months before the final stage of obtaining the product.
Bulgur is a classic ingredient of the national Arabic dish tabouli. It is easy to prepare, but it can be hard to find all the necessary ingredients. The basic composition of the dish: bulgur, herbs, tomatoes, cilantro, olive oil, and lemon juice.
Chemical composition
Known only in narrow circles, the product has a high nutritional value. Bulgur is a high-calorie cereal – 100 grams contain 350 calories. In comparison, it is worth noting that even meat contains fewer calories. You should not actively use this product if you are going to lose weight or follow a diet.
Bulgur has a rich vitamin and mineral composition. Among the most common are vitamins B, E, K, PP, choline, and beta-carotene. The properties of some minerals are also expressed: potassium, calcium, magnesium, sodium, iron, and phosphorus.
In addition, Bulgur contains a high amount of fiber, which helps to cleanse the intestines.
Types of Bulgur
Experts divide it into several types, depending on the size difference:
- Solid. Grain that was not subjected to the crushing process, but the rest of the classical processing stages were carried out. It is this type that is best used for making a side dish.
- Coarse-grained. This species is slightly smaller than the solid. Experts advise using it for cooking pilaf.
- Midyatsky. Bulgur is medium-sized, which is also great for pilaf.
- Small. It is crushed grains for salads and soups.
Health benefits
Due to its rich vitamin and mineral composition, bulgur can exert many healing properties on the body:
- Improvement of the cardiovascular system. The main reason for the deterioration of heart health is the amino acid homocysteine. If the concentration of amino acids in the body increases, then the indicators of heart health deteriorate. Bulgur contains B vitamins, which reduce the concentration of harmful substances in the body.
- Reduction of inflammatory processes. Cereals contain betaine, which reduces inflammation, prevents the development of arthritis and other joint diseases.
- Prevention of oncological diseases. Bulgur, due to its high fiber content, reduces the likelihood of developing bowel cancer.
- Prevention of biliary tract diseases. Cereals contain a lot of dietary fibers that improve the passage of food through the intestines. Bulgur also reduces the level of bile in the stomach.
- Help with constipation. Whole-grain cereals help food pass through the intestines and break down enzymes.
- Reducing the likelihood of developing diabetes. Fiber helps the body convert glucose.
- The ability to reduce weight. A paradoxical fact, because the calorie content of cereals is too high. However, fiber and its ability to quickly break down food, in the case of a properly selected combination of products, will contribute to weight loss. However, nutritionists are skeptical about the inclusion of bulgur in the diet of losing weight people.
Possible contraindications
Like any product, fiber has some contraindications to use. Here are some of them:
- High gluten content. Some people have an innate intolerance to this element, so they should refrain from eating cereals.
- High-calorie content. You can use cereals for weight loss only in a combination with certain products. Nutritionists can help you choose a balanced diet. Bulgur itself, in absolutely large quantities, contributes only to weight gain.
- Increased acidity. This indicator is especially dangerous for people with gastritis and other stomach inflammations.
How to select and store
Cereals are not produced in a large number of countries due to the low popularity and demand for the product. Bulgur is a classic cereal of Eastern countries and India, where that the majority of cereal producers are concentrated. If you want to buy a high-quality product, follow several tips:
- Buy only products from India, Turkey, and the Middle East.
- Pay attention to the integrity of the packaging. Cereals should not contain garbage and foreign impurities.
- The cereal should remain dry, not stuck together. The latter will indicate that moisture has got into the package.
- To keep bulgur well at home, place it in a glass jar, preheated. It will help get rid of unwanted insects.
Possible bulgur substitutes
There are situations when you urgently need to cook a dish with the addition of that cereal, but it’s just not at hand. What should you do in this case? Professional chefs identify a number of the most successful substitutes:
- wheat groats
- couscous
The list of possible substitutes is relatively small. The main reason is the special taste of cereals, which is hard to find an equivalent. To make the taste and aroma of the substitutes closer to the original, pre-fry them in butter.
Good combinations
Bulgur goes well with different products: vegetables, fish, and meat. You can also serve grits with fruit. Professional chefs recommend always adding fresh herbs to the cereal, they help to reveal the piquant taste of the dish.
A great option is the mint leaf. In traditional culture, locals use grits more as a side dish for meat or cooking pilaf.
What is the difference between bulgur and tabbouleh?
The main difference lies in the time and method of preparation. Bulgur is a fast-cooking cereal. It will be ready 20% faster than wheat porridge. Bulgur goes through 4 stages of processing because it becomes harder. It will take you only 15 minutes to prepare such a side dish. Wheat porridge is cooked longer, about 20-25 minutes.
There are also differences in taste. Bulgur is a grain that smells like hazelnuts. Wheat porridge also smells of wheat and has a bland taste.
How long to soak bulgur wheat for tabouli
The traditional culture of any country is unique. Locals prepare all the dishes using special technologies, with the addition of distinctive ingredients. Tabouli is no exception.
The dish will seem simple at first glance, but this is a deceptive impression. You should especially prepare the main ingredient and soak it before cooking.
First, you need to rinse the cereal and put it in a deep bowl. Next comes the soaking stage – pour boiling water over the bulgur. Make sure that the water completely covered the cereal. Cover everything with a lid and leave for an hour.
Do you have to boil bulgur wheat?
If you cook grits for tabouli, do not cook it. To prepare this classic dish, the process of soaking in boiling water will be enough. If you decide to cook bulgur as a side dish for vegetables, fish, or meat, then boiling is mandatory.
You can cook grits in a saucepan, slow cooker, or microwave. The cooking method only affects the time. To boil the cereal properly, follow the instructions:
- Rinse the cereal in cool water.
- Dry on paper napkins.
- Fry the grits in butter for a couple of minutes.
- Place the cereal in a cooking container.
- Pour the water so that it completely covers the grits and remains with a reserve.
The cooking time of the product in a saucepan is 20 minutes, in a slow cooker – 30 minutes, in a microwave oven – 15 minutes. Bulgur will increase 2-3 times after boiling.
How do you rehydrate bulgur wheat?
Professional chefs advise drying the grits before the cooking process. It is necessary to remove excess moisture from the cereal. There are several ways to do this:
- frying in butter
- washing and drying on napkins
- pour the cereal into a napkin and place it in the rice (it will absorb excess moisture)
Bulgur wheat salad
Tabouli with bulgur is a traditional dish of the Middle East. If you want to cook it as close to the original as possible, prepare the following ingredients:
- Bulgur – 1 cup
- Tomatoes – 3 pcs.
- Cucumber – 1 pc.
- Green onion – 4 pcs.
- Fresh greens
- Olive oil – 3 tbsp
- Lemon juice – to taste
- Zira – optional
- Garlic – optional
Step-by-step cooking technology:
- Rinse the cereal under cold water. Dry it on a paper napkin.
- Take a saucepan, put the wheat bulgur there. Fill with water so that it covers the grits with a margin.
- When the water boils, add salt. Boil over medium heat for about 15 minutes.
- Finely chop the cucumbers and tomatoes. Place them in a bowl.
- Add the herbs (parsley, dill, green onion) to the bowl.
- Let the cereal cool and then add to the vegetables.
- Add spices and cumin if desired. Add olive oil and lemon juice. Mix well.
- Let the salad stand for a while. Boiled cereals will be able to soak in oil and spices.
Bulgur wheat salad with mint
Bulgur goes well with mint. To prepare a salad with these ingredients, prepare the necessary ingredients:
- bulgur – 150 g orange
- tomatoes – 1 pcs.
- red tomatoes – 1 pc.
- lime – 1 pc.
- parsley – 1 bunch
- a small bunch of mint
- olive oil – 2 tbsp.
- freshly ground black pepper
- sea salt – 1 pinch
Step-by-step cooking technology:
- Boil the grits according to the instructions on the package.
- Wash the tomatoes, cut them into small pieces.
- Wash the greens (dill. parsley) and finely chop.
- Wash the lime and cut off the zest from it. Squeeze half of the lime juice into a glass.
- Add tomatoes, herbs, juice, and lime zest to the cereal. Mix it up.
- Let stand for about 30 minutes. Add spices as desired.
Moroccan tabbouleh salad
The Moroccans have come up with their way of cooking Tabouleh. They serve their dish on broad lettuce leaves and use the following ingredients for it:
- couscous – 2 tablespoons
- boiling water – 0.5 cups
- tomatoes – 5 pieces
- cucumbers- 3 pieces
- parsley
- cilantro
- mint
- green onion
- lemon juice
- olive oil
A special ingredient of this dish is couscous. To make your dish close to the original, follow the instructions:
- Prepare the couscous. Pour boiling water over it, cover it with a lid, and let it stand for about 10 minutes. You can also boil couscous in a saucepan.
- Wash cucumbers and tomatoes, cut them into medium-sized pieces. Also, wash and finely chop the greens.
- Add olive oil and lemon juice to the couscous.
- Mix couscous, vegetables, and herbs. If desired, add spices to the dish.
How To Cook Bulgur Wheat For Tabouli
The first who began to cook tabouli with couscous was the Moroccans. However, other countries began to come up with their recipes for this dish based on the main ingredient. Prepare everything you need for cooking:
- Couscous – 150 g
- Tomatoes – 2 pcs.
- Cucumber – 1-2 pcs.
- Green onion – 2 pcs.
- Parsley – 30 g
- Olive oil – 3 tbsp.
- Lemon juice – to taste
- Garlic – 1 clove
- Salt, pepper – to taste
Step-by-step cooking technology:
- Pour boiling water over the couscous, cover, and leave for 10 minutes. The indicator is cooked- swelling. Couscous should completely absorb water.
- Wash the tomatoes and cucumbers, cut them into medium pieces.
- Wash the greens (dill, parsley) and finely chop. Add chopped green onions.
- Mix couscous with vegetables, add chopped garlic, spices, and olive oil.
- Mix all the ingredients well and let the dish stand for about 30 minutes.
Conclusion
Bulgur is a cereal with a nutritious vitamin and mineral composition. The main countries of cultivation are the countries of the Middle East. Among the most beneficial substances contained in cereals, experts distinguish fiber.
Bulgur can improve the functioning of the heart and stomach, reduce the risk of diabetes, and fight cancer.
You can add bulgur to soups and salads, use it as an independent side dish. It is also a good base for pilaf and tabouli. The latter is the main traditional dish in which bulgur is used.
You can choose different cooking recipes, the main thing is to soak the grits before starting the cooking process. Choose the right recipe and explore the culture of the Middle East!