Bulgur or Burghul is parboiled wheat groats that have been ground into different sizes or grades. There are many recipes you can make with bulgur wheat. Today, I will show you a simple way to make bulgur at home. It is a great substitute for Quinoa, Couscous, and Brown Rice. Bulgur is also used for making salads, such as the common middle eastern salad recipe known as Tabbouleh.
What is Bulgur?
burghul is simply cracked parboiled wheat that is made in different sizes. It is a cereal made from parboiled wheat that is packed with many minerals and vitamins. The nutritional benefits of burghul are described below.
Grades of Burghul
There are different grades or sizes of Bulgur; they range from fine, medium, coarse, and extra coarse burghul. Each grade has a recipe in which it is used. Coarse bulgur is a substitute for rice and can be used for making pottage. Moderately sized burghul is used for making puddings and some breakfast recipes such as salads, porridge, and many more.
How to Make Bulgur at Home
- Add the wheat to a pot of boiling water and cook for about 20 minutes and then drain the water in a strainer.
- Spread the cooked wheat on a tray and dry under the sun or simply use a dehydrator
- Once your wheat is dried, simply blend partially. You don’t want to turn it into a powder.
- Sieve to separate the powder from the groats. Using different strainers to sieve gives you different grades of burghul wheat.
- Coarse bulgur is used for making pottages while the medium burghul and fine grains are used for breakfast cereals such as puddings.
- Also used for making salads such as kısır, pilafs, bread, and in dessert puddings such as kheer.
- For making burghul porridge
Bulgur Nutrition and Calories
Every 100 grams of burghul provides 83 kilocalories with 8.58 grams of carbs, 0.10 g of sugars, 3 g of protein, and 4.5 g of dietary fiber. It also contains minerals and vitamins such as Vitamin A, B1, and B2; there are also vitamins B3, B6, and B6 (folates). Some minerals include calcium, iron, magnesium, zinc, etc.