Bulgur Wheat

Bulgur Wheat

Nowadays I see lots of people using the new health food quinoa, but i personally enjoy bulgur wheat better. You can buy it in tesco, you can use it just like rice or couscous, or any other whole grain.
I find it just as satisfying, but is so much healthier to have with your meals. It takes on the flavour of the water so one can add spices, bouillon cubes, etc to personalise the bulgur wheat .One thing to keep in mind, a cup of bulgur has fewer calories, less fat, and more than twice the fiber of brown rice

Nutrition Facts
Bulgur, DRY
Amount Per 100 grams
Calories 342
% Daily Value*
Total fat 1.3 g 2%
Saturated fat 0.2 g 1%
Polyunsaturated fat 0.5 g
Monounsaturated fat 0.2 g
Cholesterol 0 mg 0%
Sodium 17 mg 0%
Potassium 410 mg 11%
Total Carbohydrate 76 g 25%
Dietary fiber 18 g 72%
Sugar 0.4 g
Protein 12 g 24%
Vitamin A 0% Vitamin C 0%
Calcium 3% Iron 13%
Vitamin B-6 15% Vitamin B-12 0%
Magnesium 41%

As for the nutritional profile, quinoa has a little more protein (4 grams per 100 grams of grain compared with bulgur’s 3), bulgur is less caloric (83 calories per 100 grams compared with quinoa’s 120), higher in fiber (4 grams versus 3), slightly lower in carbohydrates (19 grams compared with 21) and sodium (5 mg compared with 7).

How I cook it is all by eye. It is something I do at uni and do not have to sit there watching it so it doesn’t burn. I pour desire amount into a microwave proof bowl, pot, container, etc and then place boiling water into the dish about an inch above the bulgur wheat. At this point you can add the bouillon cube or whatever flavour you would like it to take on. You then mix and leave it until the bulgur wheat has absorbed the pater. If your meal is ready but bulgur wheat is not then can just speed up the process by the stovetop or the microwave .


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