Bulgur is white or red, hard or soft, whole-wheat kernels that have been boiled, dried, slightly scoured, cracked and sifted for sizing. The result is par-cooked, cracked wheat.
A half cup of cooked bulgur yields one serving from the grain foods group in the Food Guide Pyramid.
Try bulgur as a main course or side dish with seasonings, vegetables, nuts or small amounts of meats or fish. Bulgur can also be stirred into waffles, pancakes, muffins, salads or baked goods to add a nutty flavor without the fat.
Buying
There are various forms: brown or white, fine or coarse grind.
If you're seeking authenticity, buy fine brown bulgur for tabbouleh and kebbeh.
Storing
Store in a cool dry place.
Nutritional values
An excellent source of magnesium, phosphorus, iron and vitamins.
Preparation
- Place the bulgur in a strainer and wash under running water. Rinse well.
- Transfer to a large bowl and fill with water; the impurities will rise to the surface, so pour off the excess water. Repeat as often as necessary.
- Soak the bulgur for 20-30 minutes; the water level should come up only to the top of the bulgur: don't drown it!
- There are numerous variations. Feriale simply dries it at this point while Nora prefers to soak it for 10 minutes in boiling water.
The Worldwide Gourmet
In Lebanon, bulgur is used in numerous dishes, including tabbouleh and kebbeh.
In Tunisia, it is steamed like couscous or added to soup.
In Armenia, they make a bulgur pilaf and serve it with kebabs.
