Most Valuable Ingredient: Bulgur
This versatile whole grain has more uses than you can count.
Article By: Debbie Koenig
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Looking for a quick-cooking whole grain that’s versatile enough to eat at breakfast, lunch, dinner and dessert? You just described bulgur, baby. Popular in the Middle East and Eurasian countries, it’s best known in the United States as the star of tabbouleh. Read on to find out why it’s one of our Most Valuable Ingredients.
| The Stats |
- Bulgur is made from whole wheat berries that have been steamed, dried, crushed and de-branned. Thanks to the pre-cooking, it’s ready in just 20 minutes. Compare that to other whole grains, many of which require 40 minutes or more of simmering time.
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- Like all whole grains, bulgur is high in fiber: one cup of cooked bulgur has a whopping 8 grams — one-third of the USRDA for most women — and a PointsPlus™ value of 4. That’s lower than many other whole grains, including brown rice and whole-wheat pasta.
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- In most stores, you’ll find a 24-ounce container of bulgur for around $4. That works out to be just 9 cents per PointsPlus value. And it’s even cheaper if you buy it in bulk from the health food store.
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| The Score |
- Bulgur has a mildly nutty flavor and a chewy texture. It comes in fine-, medium- and coarse-grain sizes.
- Use the fine-grain for breakfast and dessert recipes, as well as kibbe, an Arab dish of bulgur mixed with ground meat, usually lamb or beef. Medium-grain is perfect for baked goods and salads, including tabbouleh. With its relative heft, coarse-grain fills out stews, pilafs and casseroles.
- Thanks to the oil in the wheat germ within each grain, bulgur can go rancid quickly. Store it in an airtight container in the refrigerator for up to a year.
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| In Play
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- Since it’s pre-cooked, all you really need to do is rehydrate bulgur. If you’re not in a rush, put bulgur in a bowl and pour boiling water over it — the ratio is slightly more than twice as much water to bulgur. Stir in a bit of salt, cover and let it sit for 30 minutes to an hour, until the grains are fluffy. Drain any excess liquid.
- Or, if you just got home and the kids are clamoring, follow the same proportions as above but boil the water in a saucepan, add the bulgur and salt, cover, and simmer for 15 to 20 minutes without stirring. Again, drain any excess water.
- For flavor variety, try using liquids other than water to rehydrate the grain. Experiment with broths and juices, replacing half the water or all of it.
- Cooked bulgur stores well — make a big batch and pack a few servings each into individual airtight containers. Refrigerate for 3 to 5 days, or freeze for up to a month.
- Don’t limit yourself to Middle Eastern dishes: swap rehydrated bulgur for bread crumbs in meatballs and meat loaf, add some to your favorite muffin recipe, or drizzle honey on top and sprinkle with cinnamon for a hearty breakfast.
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