2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Bulgur is a complete grain food, which is obtained from blanched, dried and crushed grain, which is most often prepared from durum or white wheat. The use of bulgur has long been ingrained in the culinary tradition of the Balkans, the Middle East and India. Relatively recently, for several decades, bulgur has been part of a somewhat mania for a balanced diet in Western Europe and the United States.
In fact, bulgur originated from a practical point of view. Once stewed, dried and then crushed, it can be stored for a long time and, if necessary, cooked for a much shorter time than wheat. In addition, processed in this way, bulgur preserves the nutritional value of wheat without losing important nutrients such as protein.
Until 5 decades ago bulgur was a major part of the daily menu in our country. But then rice replaced it, like quinoa in South America. Today, however, both bulgur and quinoa have been rehabilitated - the desire to eat healthy and wholesome, has brought them back to our daily menu. So it is all over the world.
Bulgur composition
Bulgur contains 76% carbohydrates, which is a lot, but it also contains a lot of fiber (18%), which slows down its absorption, respectively slows down the absorption of carbohydrates and thus makes it good to use (in small quantities, up to 50 g per day) during a weight loss diet. If you do not want to lose weight, bulgur is a great source of carbohydrates and can be easily consumed as a substitute for white bread. The glycemic index of bulgur is 46. Compared to the same amount of unpolished rice, bulgur contains more fiber and protein, higher levels of vitamins and minerals and a lower glycemic index.
Nutritional values in 100 g of raw bulgur:
Calories: 342
Protein: 12.29 g
Carbohydrates: 75.87 g
Fat: 1.33 g
Fiber: 18.3 g
Minerals: Calcium: 35 mg., Iron: 2.46 mg., Magnesium: 164 mg., Phosphorus: 300 mg., Potassium: 410 mg., Sodium: 17 mg., Zinc: 1.93 mg., Copper: 0.335 mg., Manganese: 3.048 mg., Selenium: 2.3 mg.
Vitamins: Vitamin C: 0, Thiamine (B1): 0.232 mg., Riboflavin (B2): 0.115 mg., Niacin (B3): 5.114 mg., Pantothenic acid (B5): 1.045 mg., Vitamin B6: 0.342 mg.
Folate (natural B9) (folic acid is a synthetic vitamin B9): 27 mcg., Choline: 28 mg., Vitamin B12: 0, Vitamin A: 9 IU, Lutein + zeaxanthin: 220 mcg., Vitamin K: 1.9 mcg.
Amino acids: Tryptophan: 190 mg., Threonine: 354 mg., Isoleucine: 455 mg., Leucine: 830 mg., Lysine: 339 mg., Methionine: 190 mg., Cystine: 285 mg., Phenylalanine: 580 mg., Tyrosine: 358 mg., Valine: 554 mg., Arginine: 575 mg., Histidine: 285 mg., Alanine: 436 mg., Aspartic acid: 630 mg., Glutamic acid: 3,878 gr., Glycine: 495 mg., Proline: 1,275 g, Serine: 580 mg.
Selection and storage of bulgur
Bulgur is sold in bulk or packaged, most often in packages of half and 1 kg. Its color is lighter or darker depending on its type and composition. It is found in 4 types - very small for the Arabic salad Tabbouleh and meatballs, two medium-sized options for stews and the largest. Wholemeal coarsely ground bulgur is a healthy substitute for rice in sarma and stuffed peppers, in the stuffing of chicken or lamb, in the preparation of sarma liver.
When choosing bulgur, in addition to observing the expiration date of the package, if it is packaged, it is good to look at the beans themselves and see if there are any rotten, damp or moldy places. After opening the package, store the bulgur in a tightly closed container with the lid tightly closed.
Culinary application of bulgur
Bulgur is traditionally introduced in the native cuisine and dishes such as Stuffed lamb with bulgur or Stuffed rabbit with bulgur are a favorite of many of us. Bulgur can easily replace rice or meat in your eating habits. Bulgur can be added to any dish or salad and even used for breakfast sweetened with a spoonful of honey and dried fruits and nuts without worrying that you have lost the important nutrients needed by your body.
Bulgur goes well with all types of onions - shallots, white, garlic, leeks and various vegetables and roots, such as potatoes, carrots, parsnips, celery, etc. It is a complete food product, occupying an important place in traditional Bulgarian cuisine, mainly as a substitute for rice. Gives a unique taste to lamb dishes. With bulgur you can even prepare a delicious pie or cake. The recommended ratio for cooking is 1: 3 (1 part bulgur to 3 parts water). You can soak it in hot water or boil it and drain.
There are soybean semolina and soybean bulgurwhich are a high protein dietary supplement. They serve to improve the structure of the profile of pasta and pastries and to increase their nutritional value. They are also used in the preparation of fillings, in some types of sprinkles, for the preparation of desserts with milk and starch, improves the taste of the product.
Soy bulgur can increase moisture retention in bakery products and preserve the freshness of the product. There is also rice bulgur, which is soaked in water, covered and left to swell, after which it can be used for salad tabouleh, stuffed peppers, etc.
Lamb with bulgur
lamb - 2 kg portioned; bulgur - 2 tsp.; rice - 1/2 teaspoon; onion - 2 bunches fresh; water - 6 hours; garlic - 2-3 stalks fresh; devesil - 1 connection; pepper; paprika; salt; [oil.
Arrange the portioned lamb in a pan. Finely chop the onion and garlic, mix them with the rice and bulgur and add them to the lamb in the bowl. Pour warm water and bake the dish for about 2, 5-3 hours in a strong oven under foil.
Classic Turkish pilaf with bulgur
bulgur - 1 tsp. whole grain coarse; broth - 2 tsp. hot chicken; onion - 1 onion; green peppers - 1 piece, coarsely chopped; tomatoes - 1 piece, diced; leeks - 1 stalk; oil - 1 tbsp.; salt to taste.
Method of preparation: Heat the butter in a deep pan with a lid and sauté the onions until translucent. Add the vegetables and pour over the broth. Once it boils, pour the bulgur, stir and reduce the heat. Stew under a lid until ready and finally season with spices. Serve the Classic Turkish Pilaf with bulgur with tarator or kefir.
Health benefits of bulgur
The bulgur is a record holder in terms of useful nutrients among other cereals. It contains B vitamins, which are responsible for the functioning of the nervous system, beautiful hair and clean skin, vitamin A, necessary for good vision and protection against infections, vitamin E (prevents premature aging), vitamin D (for healthy bones and teeth), many trace elements (iron, copper, iodine).
Phosphorus is a great and main wealth of bulgur. In terms of content, bulgur is almost 2 times superior to other cereals. Phosphorus is needed not only for normal metabolism and good brain function, but is also an important trace element for athletes because phosphorus increases the rate of muscle contractions.
In addition, bulgur is rich in lysine. Lysine is an amino acid that has an antiviral effect, especially against microbes that cause herpes and acute cold infections, maintain vitality and keep the heart healthy. Lysine is involved in the production of collagen, which makes the skin smooth and supple, protects against wrinkles. Bulgur is also useful for a slim figure, because it contains a lot of cellulose, which removes toxins and toxins from the body, and substances that prevent the deposition of fat. In ancient times, bulgur was used as an antipyretic in children and adults for colds.
Raw beans and bulgur help treat diabetes, cardiovascular and many other diseases. If you regularly include in your menu bulgur, you can lower blood pressure, normalize metabolism, deal with inflammation and even overweight. Fiber is one of the great advantages of bulgur. They have a proven effect in neutralizing free radicals, prevent a sharp rise in blood sugar levels and regulate metabolism in the body. The fibers clean the slag, bind to the salts of heavy metals and help to dispose of them.
Bulgur for beauty and slim waist
There are quite a few diets on the base bulgurthat can help you lose weight healthily and permanently. Due to the high content of fiber in bulgur, which swells in the abdomen, you do not feel hungry for a long time and you feel full. This is what makes them a tempting food to the growing mania for healthy and natural eating.
The amount of fiber per day should not exceed 30 g to avoid side effects such as bloating and gas. Bulgur is low in fat and does not contain any unsaturated fats and cholesterol, it is a source of protein, which makes it a great nutritional supplement to low-calorie diets. It is becoming increasingly popular in modern healthy eating and vegetarian diets. To increase weight loss, it is good to replace rice in your diet with bulgur.
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