Bulgar Wheat

Bulgar Wheat


Product Information

Bulgur is a cereal food made from several different wheat species, most commonly from durum wheat, a quick-cooking form of whole wheat that has been cleaned, parboiled, dried and ground into particles. It is mostly used in Middle Eastern cuisine. Bulgur is high in fibre and rich in B vitamins, iron, phosphorus and manganese. It is found in recipes similar to rice or couscous but with a higher nutritional value. Best known as an ingredient in tabouli salad, bulgur is also a tasty, low-fat ingredient in pilaf, soup, bakery goods, stuffing or casseroles and is excellent as a meat extender.

Bulgar Wheat

Nutritional Information

Nutrient Per 100g, raw Per serving, cooked 125 ml (½ cup) 90 g
Energy (kJ) 1431 312
Protein (g) 12.3 2.8
Glycaemic Carbohydrate (g) 58 13
Of Which Total Sugar (g) 0.4 0.1
Total Fat (g) 1.3 0.2
Of Which Saturated Fat (g) 0.2 0
Total Dietary Fibre (g) 18.3 4
Sodium (mg) 17 5

Cooking Tips

250 ml (1 cup) raw bulgur wheat makes 875 ml (3 ½ cups) cooked bulgur wheat. One serving is usually 125 ml (1/2 cup) cooked bulgur wheat.

Cooking Instructions

Bring 2 cups of water to a boil. Remove from the heat, stir in 1 cup of uncooked bulgur wheat and a pinch of salt. Cover and let stand for 20 minutes. Drain any excess liquid, fluff, and serve. If you want to increase the amount, just keep the ratio of 2 parts water to 1 part bulgur wheat.

Recipe Idea

Tabouli salad: Place 500 ml (2 cups) cooked bulgur wheat in a large bowl and add 30 ml (2 T) fresh lemon juice, 15 ml (1 T) olive oil, 5 ml (1 t) crushed garlic, 60 ml (4 T) chopped chives, 125 ml (1/2 cup) chopped parsley, 30 ml (2 T) chopped mint leaves, 125 ml (1/2 cup) chopped sundried tomatoes, and half a diced English cucumber. Mix thoroughly and leave to stand for at least 10 minutes to allow the flavours to develop. Serves 4 as a starch salad.


Certifications




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