Bulgur is dried, cracked wheat that adds a nutty flavor to a variety of dishes. Bulgur is a nutritional powerhouse, providing generous quantities of complex carbohydrates, calcium, iron, magnesium, fiber and B-vitamins. Preparation is simple and involves soaking to soften the hard grains. Soak bulgur in 2 cups of boiling water or broth for every cup of bulgur. Soak finely-ground bulgur for 7 minutes or medium-ground bulgur for 10 minutes, and then drain the excess fluid or incorporate the fluid into the bulgur dish.
Make a bulgur pilaf by combing soaked bulgur with canned tomatoes, minced garlic, chopped green peppers, celery and onion. Season the pilaf with salt, pepper, and a dash of cayenne or chili powder. You can also add chopped, cooked ham or bacon.
Mix soaked bulgur with chickpeas for a nutritious vegetarian dish. Add olive oil, minced garlic, chopped onion, broth, fresh tomatoes and tomato paste. Flavor the dish with your choice of seasonings such as cumin, oregano, paprika or chili powder.
Make a refreshing Lebanese tabouli salad with soaked bulgur, fresh tomatoes, olive oil, fresh, chopped parsley and fresh, chopped mint. Season the tabouli salad with chopped scallions, freshly squeezed lemon juice, sea salt and pepper.
Heat soaked bulgur in a saucepan or in the microwave as a healthy alternative to oatmeal or other cooked breakfast cereals. Stir in sweetener such as honey, sugar or brown sugar. If you like, stir in milk or yogurt.
- University of Kentucky Cooperative Extension; Great Grains; Sandra Bastin; September 1996
- Utah State University Extension; Whole Kernel and Bulgur Wheat Preparation and Usage; Georgia C. Lauritzen, et al.; January 1992
- Sunnyland Mills: Cook's Bulgur Wheat Cooking Tips
- Sunnyland Mills; Sunnyland Mills Bulgur Wheat Cooking Guide; Mike Orlando, et al.; August 2007
- Wesleyan University: Mexican Chickpeas and Bulgur Wheat
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