The term bulgur refers to whole wheat kernels that have been parboiled, dried, cracked and sorted by size. High in fiber, protein and a number of vitamins and minerals, bulgur wheat is relatively easy to prepare and can be stored for several months without spoiling. The dried grains are rehydrated through soaking or cooking to be used in meals, with different grades appropriate for different uses.
Wheat Types
Not a strain of wheat but a process for partially cooking and drying the grain, bulgur may be produced from any kind of wheat: red or white, soft or hard. However, North Dakota State University reports that the durum variety of grain -- the same variety used by pasta makers -- is favored for bulgur due to its hardness and amber color.
Bulgur Grades
During bulgur processing, the wheat's bran, or covering, may be removed, partially removed or left intact. Bulgur is also cracked, milled and sorted into different size grades -- coarse, medium and fine -- to be used as you might use rice, cereal or flour. Cooking times vary based on grade, so follow package directions.
Traditional Uses
With a history dating back to Biblical times, bulgur wheat has been prepared and consumed in most Mediterranean countries as well as in ancient China and India.(editor: ref 4) Traditionally, however, bulgur serves as an ingredient or main course on many Middle Eastern menus. A salad called tabouli combines coarse bulgur, cucumber, parsley and tomato. Meat mixed with finely ground bulgur makes kibbeh, which may be cooked several different ways. Deep-fry a mixture of bulgur and fava beans to make falafel. To make kishk, a type of porridge or gruel, bulgur wheat, low-fat yogurt and salt are combined to form a dough. This dough is laboriously kneaded and dried over several days, then ground into powder.
Non-Traditional Uses
Not exclusively a Middle Eastern staple, nutritious bulgur can be added to a variety of foods. Substitute finely ground bulgur for potatoes in mashed potatoes, bake and season coarse bulgur to make a crunchy snack, or add it like rice or barley to soups and stews. Mix fine-grade bulgur with hamburger to form meatloaf or meatballs, use coarse bulgur instead of granola with yogurt and fruit, or simmer any grade of bulgur with raisins and eat it like oatmeal. It can also be added to muffins, salads and even desserts.
References
- Utah State University Cooperative Extension; Whole Kernel and Bulgur Wheat Preparation and Usage; Georgia C. Lauritzen, Ph.D., R.D., et al.; January 1992
- Utah State University Cooperative Extension; Whole Wheat and Whole Wheat Flour: Recipes and Storage Recommendations; Melanie Jewkes, et al.
- North Dakota State University: Bulgur
- Utah State University Cooperative Extension: Food Storage - Use It or Lose It
- University of Florida Hillsborough County Extension Service; Bulgur - A Different Name for a Common Grain; Mary A. Keith, Ph.D.; January 2007
- University of Rochester Medical Center: Nutrition Facts: Bulgur, Dry, 1 Cup
- Whole Grains Council: Whole Grains A to Z
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