Bulgur is what's left after wheat kernels have been steamed, dried, and crushed. It offers an inexpensive source of low-fat protein, making it a nutritious addition to your low-calorie meal plan.
High in fiber and protein, and low in fat and calories, Bulgur is another food that offers bulk and nutrients to fill you up without adding pounds. Keep in mind, a cup of Bulgur has fewer calories, less fat, and more than twice the fiber of brown rice.
Nutritional Values
Bulgur, Cooked
Serving Size: 1/2 cup
Calories: 76
Fat: <1>Health Benefits
Throughout processing Bulgur remains high in protein and minerals. That means it's an ideal foundation for meals, allowing you to skip higher-fat protein sources, like most meats.
Bulgur like whole wheat, can help keep your digestive tract healthy. The insoluble fiber it contains absorbs water, promoting faster elimination of waste, which prevents the formation of an environment that promotes the development of carcinogens.
Selection and Storage
Bulgur is available in three grinds -- coarse, medium, and fine. Coarse bulgur is used to make pilaf or stuffing. Medium-grind bulgur is used in cereals. The finest grind of bulgur is suited to the popular cold Middle Eastern salad called tabbouleh.
Preparation and Serving Tips
Because bulgur is already partially cooked, little time is needed for preparation: Combine a half cup of bulgur with one cup of liquid and simmer for 15 minutes. Let stand for another ten minutes. Fluff with a fork. It triples in volume. For cold salads, soak bulgur before using: Pour boiling water over bulgur, in a three-to-one ratio. Soak for 30 to 40 minutes. Drain away excess water. Bulgur is used like rice in Mediterranean countries. In fact, you can use bulgur in place of rice in most recipes.
Bulgur's ability to fill you up with fewer calories than rice is a spectacular choice of grains.
For more information see: www.ehow.com/how_2304175_cook-cracked-wheat.html
