Bulgur
From Wikipedia, the free encyclopedia
Bulgur (from Turkish bulgur [1], known as πλιγούρι, pligoúri, in Greek and as burghul (برغل) in Arabic) is a cereal food made from several different wheat species, but most often from durum wheat.
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[edit] Key attributes
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 Turkish, 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 tabbouleh 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.
In Turkey, aside from pilaf(s) made with bulgur, a variety of mezes and main dishes are prepared with bulgur such as çiğ köfte, içli köfte, kısır or ezogelin soup.
[edit] Nutrition facts
Bulgur is more nutritious than rice and couscous. Bulgur has a glycemic index of 46.
100 grams unprepared bulgur contains approximately:
- Energy: 1500 kJ (360 kcal)
- Dietary fiber: 8 g
- Protein: 12.5 g
- Carbohydrate: 69 g whereof 0.8 g sugars
- Fat: 1.75 g whereof 0.2 g saturated fat
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