Smith: Give nutritious Bulgur wheat a try | Food and Cooking
Bulgur wheat may well not be the most frequent grain in the grocery shop, but it’s about time we gave this whole grain a consider. Bulgur starts off with wheat berries, the raw, simplest variety of wheat. These kernels are then hulled, partially cooked and dried right before packaging. Compared with wheat berries, which may possibly take an hour or far more to soften, bulgur is a lot far more hassle-free because it has previously been parboiled. In actuality, prepare bulgur a lot like you would prompt rice: deliver bulgur and h2o to a boil, include and simmer about 10 to twelve minutes, fluff with a fork and voila!
As a total grain, bulgur is highly wholesome, abundant in dietary fiber, protein and nutritional vitamins and minerals. At least 50 % the grains we eat should be whole grain, generating bulgur an great grain to hold on hand. Keep bulgur in an air-tight container in the pantry and use within six to twelve months. Bulgur has long been used in Mediterranean cooking, and is most popular in Tabbouleh, a delightful Levantine salad seasoned with contemporary herbs and lemon. Aside from Tabbouleh, use bulgur in other grain salads or swap out the rice in many recipes and change it with bulgur. Increase bulgur to soups and casseroles, or use it as a binder in meatloaf, veggie burgers or meatballs. Bulgur is offered in unique grinds the far more high-quality the grind, the faster it cooks. Next time you are at the grocery retailer, select up a package of bulgur and commence savoring the wonderful advantages it has to present.
1 small cucumber, chopped
1 cup chopped herbs, such as parsley, cilantro, and/or mint
1/4 teaspoon floor black pepper
Clean fingers with cleaning soap and drinking water. Stick to package directions on cooking bulgur. If excess water continues to be, drain water. Incorporate green onions, cucumber, tomato and herbs to the cooked bulgur. Blend oil, lemon juice, lemon zest, garlic, salt and pepper in a separate bowl. Incorporate lemon combination into bulgur and stir to merge. Surplus dressing will be absorbed with time. Protect and refrigerate. Use within just 3-4 times.
Diet Information (per serving): 170 calories, 9 grams unwanted fat, 105 milligrams sodium, 21 grams carbohydrate, 4 grams fiber, 4 grams protein
Recipe tailored from: Healthy Eats and Repeats, Tabbouleh with Bulger, Caitlin Mellendorf, College of Illinois Extension, June 2017
Smith is nutrition and wellness educator for the University of Illinois Extension, McLean County. Speak to her at 309-663-8306.
