Bulgur
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Bulgur (also bulghur or burghul)[1](from Turkish bulgur [2], known as πλιγούρι, pligoúri, in Greek, bollgur in Albanian 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] Use
Bulgur for human consumption is usually sold parboiled, dried and de-branned. Bulgur is sometimes confused with cracked wheat, which is crushed wheat grain that has not been parboiled. Although traditionally de-branned, whole-grain, high-fiber bulgur and cracked wheat can be found in natural food stores. Bulgur is a common ingredient in Turkish, Middle Eastern, Indian and Mediterranean dishes. It has a light, nutty flavor.
Bulgur can be used in pilafs, soups, bakery goods, or as stuffing. It is also a main ingredient in tabbouleh salad and kibbeh. Its high 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, it is prepared as pilaf in chicken stock, with or without sauteed noodles, or cooked with tomatoes, onions and red pepper. A variety of mezes and main dishes are also prepared with bulgur such as çiğ köfte, içli köfte, kısır and ezogelin soup. In Cyprus it is used to make koupes (also known as bulgur koftesi), a variety of kibbeh. It also forms the base of a soup, tarhana, which is made with yogurt to which hellim/halloumi has been added.
[edit] Nutrition facts
Bulgur is more nutritious than rice and couscous, because it contains more fiber, more vitamins and minerals, and has a better glycemic index than white rice or couscous.[citation needed] 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
- Potassium: 410mg [3]
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