Bulgur

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Bulgur (known as burghul in countries of the Middle East and North Africa, and as bulgur in Turkey) is made from several different wheat species, but most often from durum wheat.

The key attributes of traditional bulgur production are that the grain is parboiled, dried (usually by spreading in the sun) and then de-branned. Bulgur is often confused with cracked wheat, which is made from crushed wheat grains which have not been parboiled. Although traditionally de-branned, bulgur and cracked wheat products available in shops may or may not have had their bran removed. Thus there are whole-grain, high-fiber versions of each. Bulgur is most often found in Middle Eastern, Indian and Mediterranean dishes. It has a light and nutty flavor.

Bulgur can be used in pilafs, soups, bakery goods, or as stuffing, but is best known as a main ingredient in tabouli salad and Kibbeh. Its higher nutritional value makes it a good substitute for rice or couscous. In Indian cuisine, bulgur or daliya is also used as a cereal with milk and sugar.

[edit] Nutrition Facts

Bulgur is more nutritious than rice and couscous. Bulgur has a glycemic index of 46.

100 grams unprepared bulgur contains circa:

• Energy 1500kJ/360 kcal
• Dietary fiber 8 g
• Protein 12,5 g
• Carbohydrate 69 g whereof 0,8 g sugars.
• Fat 1,75 g whereof 0,2g saturated fat.

Grains (Cereals and Pseudocereals)
Amaranth - Barley – Buckwheat – Fonio – Job's Tears – Kañiwa – Maize (Corn) – Millet – Oat – Quinoa – Rice – Rye – Sorghum – Spelt – Triticale – Teff – Wild rice – Wheat (Bulgur – Couscous – Kamut)