What is Bulgur?
Bulgur is a type of whole-wheat that has been parboiled, dried, and cracked. This process gives bulgur a slightly chewy texture and a nutty flavor. Bulgur is available in a variety of textures, from fine to coarse. Fine bulgur is best for dishes that require a smooth texture, such as soups and salads. Coarse bulgur is best for dishes that require a more chewy texture, such as pilafs and stuffings.
Nutritional Value of Bulgur
Bulgur is a good source of fiber, protein, and essential vitamins and minerals. One cup of cooked bulgur contains:
- Calories: 151
- Protein: 5.6 grams
- Fat: 0.4 grams
- Carbohydrates: 34 grams
- Fiber: 8.2 grams
- Sugar: 0.2 grams
Bulgur is also a good source of:
- Iron
- Magnesium
- Phosphorus
- Potassium
- Zinc
- Vitamin B6
- Folate
Health Benefits of Bulgur
The fiber in bulgur helps to keep you feeling full and satisfied after eating. This can help you to control your weight and reduce your risk of developing obesity, heart disease, and type 2 diabetes. The fiber in bulgur also helps to lower cholesterol levels and improve blood sugar control.
The protein in bulgur helps to build and repair tissues. It also helps to produce enzymes and hormones. The vitamins and minerals in bulgur are essential for good health. They help to support a variety of bodily functions, including:
- Energy production
- Immune function
- Bone health
- Muscle function
- Nerve function
How to Cook Bulgur
Bulgur is a versatile grain that can be used in a variety of dishes. It can be cooked in water, broth, or milk. Bulgur can also be added to soups, salads, pilafs, and stuffings.
To cook bulgur, simply combine 1 cup of bulgur with 2 cups of liquid. Bring to a boil, then reduce heat to low and simmer for 15 minutes, or until the bulgur is tender and the liquid has been absorbed.
Bulgur Recipes
Here are a few delicious recipes that feature bulgur:
- Bulgur Pilaf with Roasted Vegetables
- Bulgur Salad with Chickpeas and Feta
- Stuffed Bell Peppers with Bulgur and Ground Beef
How many calories are in Bulgur?
Each 1 cup of Bulgur contains 151 calories.
Bulgur Nutritional Information
| Nutrient | Amount per 1 cup (182g) |
|---|---|
| Calories | 151 Calories |
| Protein | 5.6g |
| Fat | 0.4g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Carbohydrates | 34g |
| Dietary Fiber | 8.2g |
| Sugar | 0.2g |
| Sodium | 0.0091mg |
| Potassium | 0.1238mg |
| Calcium | 0.018mg |
| Iron | 0.0017mg |