Cracked wheat (bulgur)
About the ingredient cracked wheat (bulgur). Including 179 recipes with cracked wheat (bulgur), nutrition data, and where to find it.
Contents
What is cracked wheat (bulgur)?
Bulgur has been a popular and nutritious whole wheat grain for centuries, widely used in Middle Eastern and Mediterranean cuisine.
It boasts an impressive nutritional profile, abundant in fiber, protein, iron, and vitamin B6.
Its richness in complex carbohydrates makes it an excellent food that keeps you satiated for a longer duration.
Bulgur is prepared by boiling, drying, and grinding wheat berries.
Where to buy bulgur?
How is bulgur made?
Bulgur is made from whole wheat grains that have been boiled, dried, and cracked into small pieces. Here's how it's made:
- The first step in making bulgur is to clean and soak the whole wheat grains in water for a few hours. This helps to soften the grains and remove any impurities.
- After soaking, the wheat grains are boiled until they are tender but still intact.
- Once boiled, the grains are drained and spread out to dry in the sun or in a low-temperature oven. This drying process helps to remove excess moisture and prevent spoilage.
- Once the grains are completely dry, they are cracked into small pieces. The size of the pieces can vary depending on the desired texture of the bulgur.
- Finally, the cracked grains are sifted to remove any remaining debris, and the bulgur is packaged and ready to use.
How to cook bulgur?
To cook bulgur cracked wheat, you can follow these simple steps:
- Rinse the bulgur thoroughly in cold water to remove any dirt or debris.
- In a saucepan, combine 1 cup of bulgur with 2 cups of water or broth and add a pinch of salt.
- Bring the mixture to a boil over medium-high heat.
- Once it starts boiling, reduce the heat to low and cover the saucepan with a lid.
- Let the bulgur simmer for about 15-20 minutes or until all the water has been absorbed and the grains are tender.
- Remove the saucepan from the heat and let it sit covered for another 5-10 minutes.
- Fluff the bulgur with a fork before serving.
You can use cooked bulgur in salads, stews, or as a side dish to accompany various meals.
Is bulgur healthy?
Bulgur is quite the healthy grain!
It's packed with fiber, B vitamins, and minerals like manganese, magnesium, and iron.
Plus, it's a whole grain, which means it's minimally processed and retains all its nutritional goodness.
Not only is bulgur healthy, but it's also versatile and can be used in a variety of dishes.
You can enjoy it in salads like tabbouleh, as a side dish, or even as a substitute for rice in your favorite recipes.
So, if you're looking for a nutritious and delicious addition to your diet, give bulgur a try! Your taste buds and your body will thank you.
Substitute for bulgur
If you're looking for a substitute for bulgur, you have a few options.
You could try using quinoa, which is a protein-packed seed that cooks up like a grain. Buy quinoa here
Or, if you're feeling adventurous, you could give farro a try - it's an ancient grain with a nutty flavor and chewy texture.
And if you're in a pinch, you could always use good old-fashioned brown rice - just make sure to cook it with a bit of extra water to get that bulgur-like consistency.
Which is healthier, bulgur or quinoa?
Well, it's a bit of a toss-up, really. Both bulgur and quinoa have their own unique health benefits.
Bulgur is a whole grain that's packed with fiber, vitamins, and minerals, while quinoa is a complete protein that contains all nine essential amino acids.
It's like comparing apples and oranges, or in this case, grains and seeds.
So, whether you choose bulgur or quinoa, you'll be making a healthy choice.
Nutrition
Nutrition Facts
Serving Size 1 cup (140g)Where found
Cracked wheat (bulgur) is usually found in the rice & beans section or aisle of the grocery store or supermarket.
Food group
Cracked wheat (bulgur) is a member of the Cereal Grains and Pasta US Department of Agriculture nutritional food group.
How much does cracked wheat (bulgur) weigh?
| Amount | Weight |
|---|---|
| 1 cup | 140 grams |
Related
Cereal Grains and Pasta
| In Chinese: | 破获小麦（干小麦） | |
| British (UK) term: | ||
| en français: | blé concassé (boulgour) | |
| en español: | trigo partido (bulgur) |
Recipes using cracked wheat (bulgur)
There are 179 recipes that contain this ingredient.
Always Loved Vegetarian Chili
Vegetarian Chili with bulgur and vegetables--Vegetarian chili: hot satisfying dish for fans of meatless mains.
Broccoli Mushroom Bulgur Salad
A Broccoli Mushroom Bulgur Salad with a hint of sweet and sour essence is a delightful and healthy dish that combines the earthy flavors of broccoli and mushrooms with the nutty taste of bulgur. The salad is then elevated with a tantalizing sweet and sour dressing that adds a burst of flavor to every bite.
Whole Wheat Bread (Grandpa B's)
My grandfather's whole wheat bread with oatmeal and cracked wheat for a bit more wholesome texture.
Lebanese Tabbouleh
This scrumptious dish made of cracked wheat and tomatoes can be served by itself or with any type of meat.
Wholesome Crockpot Porridge
Cook this tasty traditional dish in your crockpot so the Goldilocks and the Three Little Bears fairytale can have a happy ending.
Beef Burgers with Caramelized Onions
Nothing is more classic than a beef burger. Bulgur gives the nutty flavor, and tomato paste adds extra zing. The burger is topped with caramelized onions, which brings tons of yummy goodness. A juicy burger with a bottle of beer, isn't it the best pair in a hot summer day?!
Butternut Squash & Yam Casserole
This casserole was scrumptious, the butternut squash and the sweet potatoes turned out soft, sweet and full of flavor; burglar gave the meaty texture and soaked all the delicious flavor; tomato, red wine and stock made a delicious base for this casserole.
Healthy & Tasty: Ancient Grain Salad
This healthy and tasty salad is made with assorted grains, fresh apple, celery, bell peppers and dried cranberries, tossed with a light and flavorful vinaigrette.
