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Whole Grain Bulgur



Bulgur is the “germ” part of the wheat grain kernel that provides the most nutrients. Bulgur is not a variety of wheat but rather a wheat product. It has been pre-cooked, dried and broken into pieces for easy cooking at a later date. For this reason, it is great for those who are new to whole grain cooking. Nutritionally, 1/2 cup of cooked bulgur contains around 80 calories, 17g carbohydrate, 4g fiber, 3g protein, and is a source of vitamins and minerals, including niacin, folate, and magnesium.


Some ideas for bulgur include tossing chilled cooked bulgur with a vinaigrette dressing, cucumber, mint and tomato for a garden-fresh tabbouleh salad. Combine hot, cooked bulgur, oatmeal and dried fruit for breakfast. Make a pilaf by tossing hot, cooked bulgur with rice, parsley, herbs and butter. Cook bulgur with a little onion, celery and poultry seasoning for a stuffing for chicken, turkey or vegetables. Mix some cooked bulgur into ground meat for burgers, meat loaf, or soups and stews. Finally, stir some cooked bulgur into muffin or pancake batter.

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