Bulgur is wheat grits whose grains are pre-steamed, cleaned of bran and crushed. Depending on the grinding, there are small and large bulgur. Small is suitable for salads and soups, large - for cooking porridges and cooking pilaf. Both types add a nutty flavor to the dish.
The pluses of bulgur include a high content of vitamins and minerals, as well as its low glycemic index. In fact, it is an example of complex carbohydrates . The disadvantages include the content of gluten - as in any other wheat product, bulgur contains gluten.
// What is bulgur?
Bulgur is a cereal made from steamed and dried durum wheat. The manufacturing technology of bulgur has been known to mankind for more than two thousand years; it is an important component of the cuisine of India and various countries of the East. Depending on the size of the grinding, bulgur may resemble couscous, quinoa or crushed wheat. Each of the types allows you to cook different dishes.
Since bulgur is only a method of processing wheat, it contains a significant amount of gluten. This makes cereals unsuitable for celiac patients. However, a high content of vitamins and minerals, as well as a low glycemic index, allow bulgur to be added to the list of healthy foods . Vegetarians especially love it for its hazelnut-like taste.
The main advantage in the preparation of various dishes from bulgur is that even with prolonged cooking, its grains do not boil and do not lose shape - like other wheat products or even buckwheat. The reason we mentioned above is that in the process of manufacturing the croup is subjected to thorough drying in the sun or under the influence of high temperatures.
// Bulgur - briefly:
- long-cooking hard cereals
- wheat processing product - contains gluten
- happens small and large
// KBZhU per 100 g:
- Calorie content - 342 kcal
- Proteins - 12.3 g
- Fats - 1.3 g
- Carbohydrates - 76 g
- fiber , 18 g
Bulgur Glycemic Index
Boiled porridge from large bulgur has a rather low glycemic index - about 45-48 units. However, recall that the glycemic index (in fact, the rate of assimilation of carbohydrates) can vary by several units depending on the method of preparation, combination with other products, portion size and even temperature of use.
In practice, the addition of fats and meat is associated with a decrease in the glycemic index of food - pilaf from bulgur may have a low GI. In addition, the presence of lactose also affects the absorption of carbohydrates - and it appears during cooking in milk. Recall that in this case it is better to focus on the insulin index . Gradually, AI replaces GI as a more accurate indicator.
// GI Bulgur:
- large, boiled - 35-40
- pre-fried - 40-45
- bulgur porridge with milk - 40-50
- porridge from small bulgur - 45-50
Bulgur: Health Benefits
The content of vitamins and minerals in bulgur is superior to many other cereals. Bulgur has an almost complete spectrum of B vitamins (with the exception of B₁₂, which is important for vegetarians), vitamins A, E, and K, as well as folic acid. However, the protein profile of this cereal is incomplete - part of the essential amino acids is missing, yielding buckwheat in this regard.
Bulgur is rich in trace elements - it contains phosphorus, selenium, copper, iron, zinc, potassium. A portion of porridge made from 100 g of dry bulgur contains 150% of the daily rate of manganese, 40% magnesium, 30% phosphorus, 17% copper, 14% iron and 13% zinc¹. In addition, this portion will contain 18 grams of fiber important for digestion and almost 13 grams of vegetable protein.
// Nutrients in bulgur:
- 150% normal manganese
- 40% normal magnesium
- 30% normal phosphorus
- 17% copper norm
- 13-14% normal iron and zinc
Bulgur is a processed wheat that contains gluten . It is strictly contraindicated for use by people suffering from any allergies to cereals. Bulgur can also harm the digestive system if there is a tendency to flatulence, bloating and other similar disorders of the gastrointestinal tract.
Oxalates contained in the cereal - oxalic acid salts - are another potential health hazard. Oxalates disrupt the calcium metabolism in the body (increasing its excretion in the urine), which is undesirable in the presence of kidney and gall bladder diseases². For this reason, regular use of bulgur is contraindicated in case of kidney stones.
// How to cook bulgur?
Cooking chopped bulgur finely ground does not require cooking - just pour dry cereal with boiling water and leave for a while. Larger bulgur is boiled for 15 to 30 minutes, depending on the size of the grains and the degree of steaming. In the process of preparation, the water should be completely absorbed, so it is important to carefully observe the proportions - 1 part of the cereal should account for 2 parts of water.
At the same time, the traditional method of preparing bulgur is not just cooking dry cereals in water, but preliminary frying in a small amount of oil or cooking according to the pilaf principle. Bulgur made with ghee ghee will be especially tasty. First, the cereal is fried for 2-3 minutes (vegetables and meat can be added), then boiled.
Bulgur in the multicooker
The easiest way to cook bulgur in a slow cooker or in a non-stick pan with a thick bottom. First, the cereal is fried in a small amount of oil (for a flavor you can add a clove of garlic), then it is poured with water in a ratio of 1 to 2. After boiling, reduce the heat to a minimum and cook bulgur for 15-20 minutes until the water is completely absorbed - or use the buckwheat mode or “porridge” on the multicooker.
// Recipes with bulgur
// How to cook veggie bulgur with vegetables:
- Sweet pepper is fried in a high saucepan
- Mushrooms, sliced champignons are added, also fried
- Diced eggplant is added, fried for 1-2 minutes
- Dry bulgur is added to the pan, which is also slightly fried
- The final ingredient is finely chopped tomatoes and herbs.
- Salt, pepper and spices to taste
- The mixture is filled with water in a ratio of 1 to 2
- Cook under a closed lid over low heat for 15 minutes
Bulgur is a golden cereal made from steamed and dried wheat, widely used in Eastern cuisine. Its main advantage is its unique taste and the fact that it does not boil during cooking (especially in a slow cooker). Bulgur has a low glycemic index, but has a fairly high calorie content. In addition, bulgur contains gluten and is not suitable for patients with celiac disease.
- Nutrition facts and Information for Dry Bulgur, source
- Oxalate content of cereals and cereal products, source