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.
Step 1
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.
Step 2
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.
Step 3
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.
Step 4
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.
Tips and Warnings
- For convenience, soak bulgur wheat ahead of time. Store the bulgur in an airtight container, and then place the container in your refrigerator for up to one week. Making the bulgur at least six hours ahead of time enhances the flavor. Roll leftover bulgur dishes or tabouli into a whole-grain tortilla for an easy and nutritious wrap, or stir the bulgur into scrambled eggs or an omelet.
Things You'll Need
- 1 cup soaked bulgur
- 1 can tomatoes,16 oz.
- 1 minced garlic clove
- 1/2 cup chopped green peppers
- 2 celery sticks, chopped
- 1 chopped onion
- 5 to 6 tbsp. chicken or vegetable broth
- Salt, pepper and seasonings to taste
- 1/2 cup cooked ham or bacon (optional)
- 1 can chickpeas, 15 oz.
- 3 tbsp. olive oil
- 3 to 4 large, chopped tomatoes
- 4 tbsp. tomato paste
- 1 cup finely chopped fresh parsley
- 1/4 cup freshly chopped fresh mint
- 3 chopped scallions
- Juice of 1 large lemon
References
- 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
- Syracuse Community Test Kitchen; Taste Bud Tantalizing Tabouli; Julie Ann Sageer
- Wesleyan University: Mexican Chickpeas and Bulgur Wheat
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