This document provides information about bulgur wheat, including its nutritional profile, uses in cooking, and health benefits. Bulgur is made from partially cooked and dried cracked wheat. It is high in fiber and protein and has a mild flavor. Recipes included show how bulgur can be used in dishes like tabbouleh salad, porridge, soups and pilafs.

1. Research in Vegetables, Grains, Seeds and Nuts
Highbridge Home Church

2. If you're looking for low-
cost ways to add fiber
and protein to your
diet, and lose
weight, this grain is a
staple in the
Mediterranean diet, and
you should include it in
yours. Our grain of the
week is bulgur.
Bulgur

3. Bulgur is a common ingredient in
Armenian, Syriac, Turkish, Middl
e Eastern, and Mediterranean
dishes.
Bulgur

4. Bulgur wheat is typically made
with durum wheat that has been
coarsely milled. Since only the husk
is removed during the milling
process, bulgur wheat contains all
the same nutrients and vitamins as
whole wheat.
Bulgur

5. Because the husk has been
removed, bulgur wheat requires
less soaking than whole wheat and
can be easier to cook with. Bulgur
wheat is a nutrient dense complex
carbohydrate that is high in fiber
and low-fat protein.
Bulgur

6. Bulgur has more fiber than
oats, buckwheat, or corn. Plus, its
quick cooking time and mild flavor
make it ideal for those new to
whole grain cooking. Its ability to
fill you up with few calories is great
for weight-loss dieters.
Bulgur

7. Bulgur can help keep your
digestive tract healthy. The
insoluble fiber it contains absorbs
water, promoting faster
elimination of waste, which
prevents the formation of an
environment that promotes the
development of carcinogens.
Bulgur

8. One cup of bulgur has fewer
calories, less fat, and more than
twice the fiber of brown rice. It
has a light, nutty flavor.
Bulgur

9. Its high nutritional value makes it a
good substitute for
pasta, couscous, or rice, is often
mistaken for rice because it can be
prepared in a similar manner. Its
texture is more like couscous. In
the U.S. it is often used as a side
dish.
Bulgur

10. Bulgur is a great source of fiber
that helps to improve colon health.
It may also help minimize the risk
of certain cancers of the colon. As a
suggestion, you can substitute
bulgur with cinnamon to maintain
healthy function of the colon.
Bulgur

11. Bulgur wheat can also offer
protection against breast cancer.
Moreover, it is packed with
magnesium that affects the
production of insulin, thereby is
effective in lowering diabetes.
Bulgur

12. Other health benefits of bulgur
include:
 Helps those with diabetes.
 Improvement of mental health
 Helps prevents gallstones in women
 Helps prevent heart disease, and
cancer
 Helpful in treating constipation
Bulgur

13. Another health benefit of bulgur
wheat is that it has one of the
highest mineral contents of any
food. It is rich in
iron, phosphorus, zinc, mangane
se, selenium and magnesium.
Bulgur

14. It's available in three grinds --
coarse, medium, and fine.
Bulgur

15. Coarse bulgur can be used in
pilafs, soups, bakery goods, or as
stuffing. In breads, it adds a
whole grain component.
Bulgur

16. Medium-grind bulgur is used in
cereals. In Indian cuisine, bulgur
or daliya is also used as a cereal
with milk and sugar.
Bulgur

17. The finest grind of bulgur is
suited to the popular cold Middle
Eastern salad called tabbouleh.
Bulgur

18. A popular South American
carnival food, Bulgur is often
prepared with flower pollen and
tapioca syrup and fried in
patties.
Bulgur

19. Because bulgur is already partially
cooked, little time is needed for
preparation: Combine a half cup of
bulgur with one cup of liquid and
simmer for 15 minutes. Let stand
for another ten minutes. Fluff with
a fork. It triples in volume.
Bulgur

20. For cold salads, soak bulgur
before using: Pour boiling water
over bulgur, in a three-to-one
ratio. Soak for 30 to 40 minutes.
Drain away excess water. If you
like your bulgur chewier, let it sit
longer to absorb more water.
Bulgur

21.  1 cup low-fat (1%)
milk, plus more for
serving
 1/2 cup medium-grind
bulgur
 1/4 cup raisins
 1/4 teaspoon salt
 1 to 2 tablespoons brown
sugar
 sliced fresh
strawberries, for serving
(optional)
Breakfast Bulgur Porridge

22. In a medium
saucepan, combine
milk, bulgur, raisins, salt
, and 1 cup water; bring
to a boil. Reduce heat
to medium, and
simmer, stirring
occasionally, until
bulgur is tender and
mixture is the
consistency of Breakfast Bulgur Porridge
oatmeal, 10 to 15
minutes.

23. Divide between two
bowls; sprinkle with
brown sugar. Serve
porridge warm with
strawberries, if
using, and milk to
taste.
Breakfast Bulgur Porridge

24.  1/2 cup cracked bulgur
 3/4 cup boiling water
 Coarse salt and freshly ground
pepper
 1 (15-ounce) can
chickpeas, rinsed and drained
 1 scallion, thinly sliced
 1/4 cup dried fruit, such as
currants, golden raisins, or  1/4 teaspoon chopped garlic
chopped apricots (about 1 small clove)
 1/2 cup fresh mint leaves, torn if  1/4 cup shelled
large pistachios, toasted
 2 medium carrots, peeled and  1/4 cup extra-virgin olive oil
chopped (1 cup)  1 lemon wedge
Carrot-Pistachio Pesto with Bulgur and Chickpeas

25. Place bulgur in a heatproof bowl
and add boiling water. Season with
a pinch of salt and cover with a
plate until water is absorbed and
bulgur is tender, about 30 minutes.
Fluff with a fork. Stir in chickpeas,
scallion, dried fruit, and mint.
Carrot-Pistachio Pesto with Bulgur and Chickpeas

26. Meanwhile, pulse
carrots, garlic, and pistachios in
a food processor until coarsely
chopped. Drizzle in oil and
process until combined. Season
with salt and pepper.
Carrot-Pistachio Pesto with Bulgur and Chickpeas

27. Stir pesto into
bulgur mixture.
Squeeze with
lemon and
adjust
seasoning, if
necessary.
Carrot-Pistachio Pesto with Bulgur and Chickpeas

28.  2 tablespoons extra-virgin olive
oil, plus more for drizzling
 1 medium carrot, finely
chopped
 1 celery stalk, finely chopped
 1 shallot, thinly sliced
 6 cups water
 1 cup green or brown lentils,
rinsed and picked over
 1/2 cup bulgur wheat
 2 to 3 tablespoons red-wine
vinegar
 Coarse salt and freshly ground
pepper
Lentil and Bulgur Soup

29. Heat oil in a medium saucepan
over medium heat. Cook carrot,
celery, and shallot until tender,
about 6 minutes. Add water and
lentils, and bring to a boil. Reduce
heat, and simmer, partially
covered, until lentils are tender,
about 20 minutes.
Lentil and Bulgur Soup

30. Stir in bulgur, and cook, partially
covered, until bulgur is tender
but still slightly chewy, about 5
minutes.
Lentil and Bulgur Soup

31. Drizzle with vinegar to taste.
Season with salt and pepper.
Drizzle with oil, and season with
pepper.
Lentil and Bulgur Soup

32.  1 cup uncooked bulgur
wheat
 1 1/2 cup boiling water
 1/2 cup hazelnuts
 3 cups packed baby
arugula
 1 cup pomegranate
seeds
 1 stalk celery, thinly
sliced
Bulgur With Arugula, Pomegranate And Hazelnuts

33. In a large bowl, combine bulgur
and water, cover and set aside
until water is absorbed, about 30
minutes.
Bulgur With Arugula, Pomegranate And Hazelnuts

34. Preheat oven to 350°F. Spread
hazelnuts on a rimmed baking
sheet and toast until lightly
golden, 10 to 12 minutes. Wrap
nuts in a clean dish towel and
rub them together to remove
skins.
Bulgur With Arugula, Pomegranate And Hazelnuts

35. Set aside until cool enough to
handle and then chop them.
Stir arugula, pomegranate
seeds, celery and hazelnuts into
bulgur. Serve.
Bulgur With Arugula, Pomegranate And Hazelnuts

36. Store bulgur in a screw-top glass
jar in the refrigerator; it will keep
for months.
Bulgur