Nutrition, Benefits, and How to Cook It

Bulgur is an edible cereal grain made out of dried, cracked wheat. Durum wheat is used most frequently, however different onerous wheat species, like einkorn, are used as properly (1, 2, 3).

When cooked, it has a chewy consistency just like couscous or quinoa. The flavour is earthy and nutty, very similar to quinoa. Although its style is gentle, it’s stronger than that of rice or couscous.

Bulgur is definitely confused with cracked wheat since each are made out of crushed or cracked wheat groats or “berries.” What units bulgur aside is that it’s parboiled and dried earlier than being floor, whereas cracked wheat will not be.

As a result of it’s parboiled, or partially cooked, bulgur will be ready comparatively shortly — a lot faster than many different entire grains.

Actually, you don’t even have to totally boil bulgur. As a substitute, you possibly can merely soak or rehydrate the grain in heat water once you’re prepared to make use of it, although it does take a bit longer to organize this manner.

The parboiling processes additionally extends its shelf life, which means it could last more than another grains (4).

SUMMARY

Bulgur is an edible cereal grain made out of parboiled, cracked wheat. It has a texture just like quinoa or couscous whereas its gentle taste is often described as nutty or earthy.

Bulgur will not be solely tasty and fast to organize, however it’s additionally very nutritious.

It’s thought of a complete grain, which means that your entire wheat kernel — together with the germ, endosperm and bran — is eaten. Whenever you eat entire grains, you obtain all of the vitamins the plant has to supply.

Compared, refined wheat merchandise are decrease in dietary worth for the reason that nutrient-rich germ and bran are eliminated, abandoning solely the carb-heavy endosperm.

Bulgur comprises a wide range of nutritional vitamins and minerals, in addition to a very good quantity of protein and fiber. Actually, a 1-cup (91-gram) serving gives practically 30% of the Each day Worth (DV) for fiber (5, 6).

The entire grain can also be a very good supply of manganese, magnesium, and iron whereas being barely decrease in energy than comparable entire grains, resembling brown rice or quinoa (5, 7, 8).

A 1-cup (182-gram) serving of cooked bulgur affords (5):

• Energy: 151
• Carbs: 34 grams
• Protein: 6 grams
• Fats: lower than 1 gram
• Fiber: 8 grams
• Vitamin B6: 8% of the DV
• Pantothenic acid: 13% of the DV
• Manganese: 48% of the DV
• Copper: 15% of the DV
• Magnesium: 14% of the DV
• Iron: 10% of the DV
• Niacin: 9% of the DV
• Thiamine: 9% of the DV
• Zinc: 9% of the DV
• Folate: 8% of the DV

SUMMARY

Bulgur wheat is a low calorie entire grain that gives numerous vitamins and is an particularly good supply of manganese, magnesium, iron, protein, and fiber.

Bulgur wheat may be very easy to organize.

It’s out there in superb, medium, or coarse varieties and takes about 5–20 minutes to cook dinner, relying on the kind and cooking methodology. The coarser the grain, the longer the cooking time.

Most manufacturers of bulgur present cooking instructions, so it’s greatest to test the package deal first for particular directions. Nonetheless, if you happen to purchased bulgur in bulk or don’t have any instructions, there are just a few fundamental bulgur cooking strategies you need to use.

To arrange about 3 cups (546 grams) of cooked bulgur at house, comply with these steps:

On the stovetop

The cooking course of is just like that of rice or couscous, in that boiling water is used to melt the grain. For each one a part of bulgur, you’ll want about two elements of liquid.

1. Mix 1 cup (182 grams) of bulgur wheat with 2 cups (475 mL) of water or broth, and convey to a boil.
2. As soon as boiling, cut back the warmth to a decrease simmer and canopy.
3. Prepare dinner for 10–quarter-hour, till the water has evaporated and the bulgur is tender.

Within the microwave

Microwaving bulgur often is the quickest cooking methodology and doesn’t have any detrimental results on the ultimate product, although it could have a barely totally different texture than bulgur cooked on the stovetop (3, 4).

1. Mix 1 cup (182 grams) of bulgur wheat with 2 cups (475 mL) of water in a microwave-safe bowl.
2. Microwave the bulgur and liquid collectively for about 3 minutes.
3. Take away from the microwave and let sit for one more 5 minutes.
4. Alter the cooking time as wanted. A rough grain may have longer than a medium or superb grain.

To rehydrate

Rehydrating works particularly properly for superb grain bulgur. Medium to coarse grain bulgur could take longer.

1. Place 1 cup (182 grams) of bulgur in a bowl or serving dish.
2. Slowly pour 2 cups (475 mL) of heat water or broth over the bulgur and mix.
3. Let stand for 45–60 minutes till the liquid has evaporated.
4. Fluff with a fork and use as desired.

SUMMARY

Bulgur is parboiled, or partially pre-cooked, so it doesn’t take too lengthy to organize. You’ll be able to put together the grain on the stovetop, within the microwave, or by way of rehydration.

Bulgur stays a staple in lots of European and Asian cuisines.

It’s incessantly utilized in salads and pilafs alongside herbs, greens, spices, and generally different grains. It additionally makes a fantastic binder for meatballs and meat patties.

Due to its chewy texture, you possibly can even use bulgur wheat instead of floor meats to create vegan variations of basic dishes, like tacos and chili. You too can use it in virtually any recipe that requires rice, quinoa, couscous, or an analogous grain.

Paired with or with out meat, bulgur makes a fantastic base for breakfast-style porridges or in a single day oats, in addition to in soups and stews.

It’s pretty simple to search out in any main grocery retailer and comparatively cheap. You will discover it within the bulk items part or shelved with different entire grains or Center Japanese objects.

SUMMARY

Bulgur is nice in salads, soups, pilafs, and even paired with meats. You too can use it as an alternative choice to rice or couscous in virtually any recipe.

Frequently consuming fiber-rich entire grains like bulgur is related to a number of well being advantages, together with illness prevention and improved digestion.

Might promote coronary heart well being

Consuming fiber-rich meals, like entire grains, fruits, and greens, promotes heart health.

Bulgur isn’t any totally different. A number of evaluations have linked entire grains to a decrease danger of stroke, coronary heart illness, and coronary heart failure, amongst different persistent ailments (9, 10).

One examine with 400 Jordanian individuals even discovered {that a} excessive fiber food regimen composed primarily of legumes and bulgur helped considerably cut back the danger of coronary heart illness (11).

Might assist management blood sugar

In contrast with refined grains, entire grains are related to a decreased blood sugar response and decrease insulin ranges.

Some analysis signifies that entire grains could enhance general insulin sensitivity, too (10, 12).

Whereas fiber is usually thought answerable for these results, plant compounds in entire grains might also play an vital position (12).

Bulgur wheat is a wealthy supply of each fiber and phytonutrients, which can assist enhance your blood sugar control (13).

Might assist digestion and intestine well being

Common consumption of entire grains, resembling bulgur, can promote the expansion of healthy gut bacteria. These micro organism produce quick chain fatty acids (SCFAs), which assist intestinal well being and correct digestive perform (14).

Moreover, enough consumption of fiber-rich meals like bulgur might also be efficient for treating and stopping digestive points, like constipation (15, 16, 17).

Might promote weight reduction

Though weight is influenced by a wide range of components, quite a few research hyperlink excessive fiber consumption to weight loss and a decreased tendency towards weight acquire (18, 19).

General, it’s nonetheless unclear precisely how dietary fiber impacts weight (20).

In some instances, it seems that ranges of varied sorts of micro organism in your intestine could also be concerned, whereas, in different instances, different metabolic components could have a bearing as properly (18, 19, 20, 21).

For some individuals, consuming fiber results in elevated fullness and thus decreased calorie consumption, however it could additionally play a task in how a lot power their physique burns all through the day (19).

Extra research are wanted to totally perceive the hyperlink between fiber and weight reduction.

However, consuming bulgur alongside different fiber-rich meals as a part of a balanced food regimen could assist a reasonable weight and optimum well being (22).

SUMMARY

Bulgur could have optimistic results on coronary heart well being, weight reduction, blood sugar management, and digestive well being. Lots of its well being advantages are attributed to its fiber and plant compounds.

Though bulgur is protected for most individuals, it won’t be the only option for everybody.

As a result of bulgur is a wheat product, individuals with a wheat allergy or gluten-related dysfunction ought to keep away from it. As a substitute, they will eat any variety of different nutritious gluten-free grains (23).

Some individuals with persistent intestinal problems, resembling inflammatory bowel illness (IBD) or irritable bowel syndrome (IBS), could not tolerate bulgur resulting from its insoluble fiber content material (24, 25, 26).

If you happen to dwell with IBD or IBS and are uncertain the way you’ll react to it, begin with a small quantity to see how your physique responds.

Equally, if you happen to’re experiencing any acute digestive signs due to an infection or sickness, it’s greatest to attend till your signs enhance earlier than introducing excessive fiber meals (25).

Lastly, if you happen to’re consuming numerous fiber and also you discover poor tolerance of high fiber foods, it could assist to chop again and introduce these meals slowly, in smaller portions, till your tolerance improves. You too can strive ingesting extra water to assist digest the fiber.

SUMMARY

Some individuals, resembling these with gluten allergy symptoms, shouldn’t eat bulgur. Others who expertise poor tolerance and adversarial digestive results from bulgur ought to keep away from it or restrict their consumption.

Bulgur is a whole grain made out of cracked wheat. It’s full of nutritional vitamins, minerals, and fiber.

Fiber-rich meals like bulgur could cut back persistent illness danger, promote weight reduction, and enhance digestion and intestine well being.

Plus, bulgur is straightforward to cook dinner and will be added to many dishes, together with salads, stews, and breads. Strive consuming it as a part of a balanced diet to make sure you’re getting all of the vitamins your physique wants.