BulgurA precooked cracked wheat that retains the bran and germ fraction of the grain. It resembles whole wheat nutritionally and is sometimes termed
parboiled wheat. It is an excellent source of whole grain,
protein, and
carbohydrates. It is reconstituted by cooking or soaking in liquid. It can be used in bread, casseroles, and salads, or can be eaten as such.
Bulgur is a cereal food made from the groats of several different wheat species, most often from
durum wheat. It is most common in European, Middle Eastern, and South Asian cuisine. The word
bulgur is of Turkish origin.
Bulgur for human consumption is usually sold parboiled and dried, with only a very small amount of the bran partially removed. Bulgur is sometimes confused with cracked wheat, which is crushed wheat grain that has not been parboiled. Whole-grain, high-fiber bulgur and cracked wheat can be found in natural food stores, Middle Eastern specialty grocers, and some traditional grocery stores. Bulgur is a common ingredient in Armenian, Assyrian, Lebanese, Turkish, Middle Eastern, and Mediterranean dishes. It has a light, nutty
flavor.
Bulgur is also known as "
Dalia" in North India. Dalia is popular all over the wheat-consuming regions of North India. It is often prescribed by nutritionists while patients are recovering or ill. It can be consumed as sweet dalia or regular dalia.
Bulgur makes a healthy and quick addition to any meal because it’s 100 percent whole wheat that’s specially prepared to decrease cooking time.
It's a good source of fiber, protein, iron and vitamin B-6. Eating whole-grain foods, including bulgur, may lower the risk of developing cardiovascular disease, according to the Harvard School of Public Health.
Bulgur health benefits:
It may help with weight loss:
A half cup of cooked bulgur has under eighty calories and is unusually filling due to its
fiber content. The fiber helps to give you a sensation of fullness, so you're likely to consume fewer calories overall. To maximize weight loss, substitute bulgur where you would normally use white
rice. Bulgur has a lower glycemic index than white rice which helps to stabilize insulin levels and, theoretically, helps with weight control. A bulgur pilaf is easy-to-prepare and is a tasty alternative to traditional rice pilaf. Bulgur has less calories and more fiber than even brown rice.
It's a good source of fiber:
Bulgur is a good source of insoluble fiber which helps to maintain colon health and may reduce the risk of colon cancer. It can be a tasty and healthy change with its mild, slightly nutty flavor.
It's a good vegetarian protein source:
If you're trying to reduce your intake of animal protein, bulgur gives you an additional vegetarian protein source without all the
fat. One cup of cooked bulgur supplies you with six grams of protein. You may be able to cut your risk of heart disease by substituting bulgur for a portion of the red meat you eat each day.
Bulgur nutrition:
Bulgur is a good source of the B vitamins and folate as well as the minerals iron,
magnesium, and
phosphorus.
Bulgur is ready to eat after
boiling it for eight to ten minutes. It's excellent as a cereal and can be added to salads, soups, served as a pilaf, and used to make veggie burgers. It can be found at most grocery stores and natural food markets either pre-packaged or in bins.
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