It is hard to switch habits, even when it comes down to changing the ingredients that we are used to cooking with, unless you are one of those super adventurous cooks who constantly strives to explore new recipes and ingredients. One easily overlooked, but nutritious, healthy and easy-to-cook ingredient is bulgur. Often used in Mediterranean recipes, this dried and precooked cereal grain can be a healthy addition to anyone’s diet.

The ingredient:
Usually made by durum, bulrug is high in protein and low in gluten. It is often used to substitute couscous, white rice and other grains. Note that bulgur is not suitable for people on a gluten-free diet.

The cooking:

Bulgur doesn’t take long to prepare. You only need to boil it for 10 to 20 minutes and then it’s ready.

The variety:

Bulgur can be used for both warm and cold dishes and it is usually available in different grain sizes. For example, medium ground bulgur is great for salads, cooked meals like pilafs and soups and the finely ground bulgur is often great for breakfast, like as a hot cereal or mixed into a bowl of fruit and yogurt.

The nutrients:

Bulgur is a great source of fiber, protein and minerals; it has no fat and is low in carbs compared to many of its sister grains. You can make bread and stuffing with it, and it is a great substitute to any oatmeal or cereal.

If you want to try out bulgur, use our simple recipe:

  • Bulgur
  • Pomegranate seeds
  • Feta cheese
  • Greens
  • Olive oil
  • Lemon juice

Bring water to a boil and add the bulgur (the measurement is usually 1/2 cup of bulgur to one cup of water or broth). Boil for 10 minutes and then drain. Season the cooked bulgur with olive oil, salt, pepper, parsley, a bit of lemon or even some grated orange zest. You may not have to add salt depending on how salty your feta cheese is (check that prior to adding the salt). Let it stand covered for a five minutes to absorb all of the flavors. Place the pomegranate seeds on top with the feta cheese and sprinkle with any greens, like mint leaves, basil or parsley.

Bon appétit!

[Photo by Blue moon in her eyes – CC BY]


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