Bulgur is a cereal from durum wheat , which was first heat-treated and then dried, after which it is subjected to complete cleaning and crushing. There are three types of grinding: coarse, fine, very fine. Fine grains are called kofelik, and coarse grains are called pilavlik. Externally, the grains are similar to corn grits or couscous, but still have differences in nutritional properties.
Popularity
Bulgur appeared on store shelves quite recently and instantly gained popularity among Europeans, because it is an unusually low-calorie and tasty product. The calorie content of boiled bulgur is 83 kcal per 100 grams. Over the years, cereal has been given particular preference in the countries of the Middle East.
For example, in Turkey there are up to ten types of cereals. The advantage is the ability to successfully replace rice, barley or couscous bulgur. The calorie content of the dishes will be as low as possible. When cooking cereals do not boil, and the grains do not lose their shape. It also goes well with fish, vegetable and meat dishes, and thanks to bulgur croup, the calorie content of the dishes is minimal. Perfect for various types of stuffing. For hot dishes, coarse grains are usually used, and small salads are chosen for salads, with the exception of cooking meatballs or kyuft.
Taste
The main and distinctive feature of bulgur groats is calorie content, it is quite low, and the nutritional value is high. Due to its aroma and light nutty taste, dishes in combination with bulgur are unique and especially delicious. And the advantage over other whole-grain crops is an almost three-fold increase in the volume of the finished product. It turns out that when cooking 100 grams of dry cereal, the weight of the finished dish is 300 grams.
Structure
Whole-grain bulgur has an incredibly high value, the calorific value per 100 g of which is very low. Due to the minimal processing of the shell, saturated with microelements, all the useful substances in the cereal remain.
100 grams of dry cereal contains 8 grams of fiber, 12.5 grams of protein, 70 grams of carbohydrates, fats - 1.7 grams. Calorie content is 350 kcal.
During the process of weight loss, it is worth preparing bulgur, the calorie content per 100 grams of boiled cereal is, as already mentioned, 83 calories, so during the diet it is an indispensable product, thanks to which it is easy to satisfy hunger. This cereal is a godsend for overweight people with diabetes. But excessive use of this product for people with chronic gastritis is not recommended.
Beneficial features
Bulgur is not only a delicious product, but also extremely useful due to the colossal combination of minerals and vitamins of groups B and E. Krupa is easily absorbed in the body. The ideal work of the gastrointestinal tract provides a high content of fiber in grains. An incredibly useful product is the presence of potassium, iron, selenium, phosphorus, manganese, choline, vitamins B5, B2, B6, B9, K, PP in bulgur, and it also contains a fairly large amount of folic acid, which is so necessary for the female body. Bulgur has a fairly low glycemic index. Calorie content and nutrient content make this cereal indispensable in cooking.
Contraindications
The only contraindication is for those people in whom the gluten contained in bulgur can cause allergic reactions.
Bulgur and diet
In the diet, the main criterion in the use of bulgur is its proper preparation. In Eastern countries, cereals are prepared using a large amount of vegetable or butter, and this method is definitely not suitable when dieting.
The only and correct way to cook bulgur is soaking. Croup must be filled with warm boiled water until it completely swells. Soaking time depends on the grain size. If the grits are finely ground, then the time for soaking will require less than for large grains.
After complete swelling, bulgur is ready to be added to salads and various dishes. To diversify the diet menu, you can mix cereals with herbs or wrap in lettuce. The result is an original and absolutely dietary dish. For this type of food, dolma cooked with the addition of bulgur is also ideal. An amazing combination of grape leaves and cereals will make the taste of the dish unique.
Turkish side dish
First of all, you should fry the vermicelli for 4 or 5 minutes. Next, you need to gradually pour one glass of bulgur and mix slowly. Then pour in water, add 25 g of tomato paste and salt to taste. For 10 minutes on low heat, allow the future side dish to sweat, then cover and cook for another 10 minutes until the beans are fully swollen. In parallel, you need to boil one glass of lentils and, when ready, mix all the ingredients, add greens and 15 grams of lemon juice.
Salad "Tabule"
For cooking, you will need olive oil, bulgur, green onions, tomatoes, parsley, mint, basil and lemon juice.
First, you need to soak the right amount of small cereals until they completely swell, and then put them in a dish without additional washing. It is advisable to choose tomatoes of dense varieties, they should be cut into small enough cubes. Cut onion in the same way and mix it with salt, chopped parsley, basil and mint in a separate container. Add lemon juice and mix, then let the ingredients soak for 10 minutes. After time, add olive oil and mix again. Next, you need to connect all the components and put in a salad bowl. Garnish with mint leaves and basil. The finished dish needs to be refrigerated for full impregnation, after which it can be served to the table.
The salad is ideal for nutrition during the diet as it includes cereals such as bulgur. For 100 grams of the finished product, there are 143 kcal, 2 grams of protein, 8 grams of fat, 12 grams of carbohydrates.
Fragrant Tabule salad with great taste will look great on the table and will be a great addition to the hot.
Bulgur soup
This recipe provides another way to prepare cereals: boiled bulgur. Calorie content per 100 grams will be 85 kcal.
For cooking, you will need: bulgur - 150 grams, a pinch of mint, 3 tbsp. ground bell pepper, 150 grams of lentils, onion, 2 tbsp. tomato paste, 3 tablespoons vegetable oil (preferably olive), salt and spices to taste.
After placing the lentils in water, bring to a boil, then add bulgur, bell pepper and spices. Simmer for 10 minutes.
At this time, finely chop the onion and fry for about two minutes until golden brown, add the tomato paste and mix.
Next, add the fried onions and mint to the pan and cook for another 20 minutes until cooked. For decoration, you can use greens.
Bulgur with vegetables
For cooking you will need: 4 cloves of garlic, 1 tsp each. caraway seeds and coriander, 450 grams of tomatoes, 450 grams of eggplant, 1 cup of bulgur groats. Calorie content per 100 grams of the finished product will be very low, so it will be an ideal option for people watching the figure.
Bulgur must be poured with boiling water and let it brew for 15 minutes. At this time, you need to chop the onions and mix with garlic, caraway seeds, coriander and tomatoes, simmer over low heat. Then add the eggplant and cereal. Stir well and simmer for another 20 minutes. Sprinkle the finished dish with herbs.
Due to its beneficial properties and unique taste, the bulgur has a large number of fans around the world. Delicious bulgur dishes perfectly diversify the daily diet, adding a huge amount of vitamins and nutrients to the body.