Bulgur wheat may possibly not be the most prevalent grain in the grocery retailer, but it is about time we gave this complete grain a attempt. Bulgur starts off with wheat berries, the uncooked, most basic sort of wheat. These kernels are then hulled, partly cooked and dried prior to packaging. Not like wheat berries, which may choose an hour or far more to soften, bulgur is considerably much more hassle-free due to the fact it has previously been parboiled. In reality, get ready bulgur much like you would quick rice: deliver bulgur and drinking water to a boil, deal with and simmer about 10 to twelve minutes, fluff with a fork and voila!
As a entire grain, bulgur is highly wholesome, rich in dietary fiber, protein and vitamins and minerals. At minimum fifty percent the grains we take in need to be entire grain, creating bulgur an superb grain to continue to keep on hand. Retail store bulgur in an air-limited container in the pantry and use inside of six to twelve months. Bulgur has prolonged been utilized in Mediterranean cooking, and is most well-liked in Tabbouleh, a mouth watering Levantine salad seasoned with clean herbs and lemon. Apart from Tabbouleh, use bulgur in other grain salads or swap out the rice in lots of recipes and exchange it with bulgur. Add bulgur to soups and casseroles, or use it as a binder in meatloaf, veggie burgers or meatballs. Bulgur is obtainable in unique grinds the additional fine the grind, the more quickly it cooks. Future time you’re at the grocery retailer, pick up a package deal of bulgur and start taking pleasure in the excellent benefits it has to offer.
1 tiny cucumber, chopped
1 cup chopped herbs, this sort of as parsley, cilantro, and/or mint
1/4 teaspoon ground black pepper
Clean arms with cleaning soap and drinking water. Comply with bundle directions on cooking bulgur. If excess drinking water remains, drain drinking water. Add eco-friendly onions, cucumber, tomato and herbs to the cooked bulgur. Mix oil, lemon juice, lemon zest, garlic, salt and pepper in a individual bowl. Increase lemon combination into bulgur and stir to mix. Surplus dressing will be absorbed with time. Protect and refrigerate. Use in just 3-4 times.
Diet Info (for each serving): 170 calories, 9 grams excess fat, 105 milligrams sodium, 21 grams carbohydrate, 4 grams fiber, 4 grams protein
Recipe adapted from: Nutritious Eats and Repeats, Tabbouleh with Bulger, Caitlin Mellendorf, College of Illinois Extension, June 2017
Smith is nourishment and wellness educator for the College of Illinois Extension, McLean County. Contact her at 309-663-8306.