Bulgur is an essential part of the cuisines of the Middle East and North Africa and has a history dating back 4,000 years – the ancient Babylonians, Hittites and Hebrews already used it in their recipes. This is obtained by cooking tender wheat grains, which are then drained and left to dry. It is very nutritious and versatile, the only thing is that, being derived from wheat, it contains gluten and is not suitable for people with celiac disease.
The best-known dish made from this food is tabbouleh, a type of salad that usually combines bulgur with other ingredients such as tomato, onion, mint or parsley. However, there are many other recipes with which you can accompany it, since it pairs very well with a wide variety of fruits and vegetables. You can also substitute it for meat to make hamburgers or vegetable meatballs.
Cooking bulgur is not complicated, you just have to use twice the amount of water as bulgur. If the grain is very fine, you will have it ready in 8 minutes, and if not, it will take about 20 minutes.
Nutritional value
For each 100 gram serving, bulgur provides us with 342 calories, 12 grams of protein and 18 of fiber. Additionally, bulgur is rich in calcium, an essential nutrient for good bone and tooth health. And it also provides us with vitamin A, magnesium and up to 2.5 milligrams of iron.
Among the minerals it contains, the contribution of potassium, good for heart function, zinc and vitamin B3 stands out.
Properties and benefits
Being a wheat derivative, bulgur is a good source of carbohydrates and provides a lot of energy. Another of its main characteristics is that it has a low glycemic index and slows down the absorption of sugar into the blood. Furthermore, as we have already mentioned, it is rich in fiber and protein and low in fat. So if you want to control your weight, you can use it in your daily recipes.
According to a clinical study published in the February 2008 issue of the American Journal of Clinical Nutrition, consuming bulgur helps relieve chronic inflammation thanks to betaine, a substance found in unrefined wheat, thus protecting our body against some diseases.
