Bulgur
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Bulgur (
Characteristics
Nutritional value per 100 g (3.5 oz) | |
---|---|
Energy | 83 kcal (350 kJ) |
18.58 g | |
Sugars | 0.10 g |
Dietary fiber | 4.5 g |
0.24 g | |
3.08 g | |
Niacin (B3) | 6% 1.000 mg |
Vitamin B6 | 5% 0.083 mg |
Folate (B9) | 5% 18 μg |
Vitamin C | 0% 0.0 mg |
Vitamin E | 0% 0.01 mg |
Minerals | Quantity %DV† |
Calcium | 1% 10 mg |
Iron | 5% 0.96 mg |
Magnesium | 8% 32 mg |
Phosphorus | 3% 40 mg |
Potassium | 1% 68 mg |
Sodium | 0% 5 mg |
Zinc | 5% 0.57 mg |
Other constituents | Quantity |
Water | 78 g |
†Percentages estimated using US recommendations for adults.[3] |
Bulgur is sometimes confused with cracked wheat, which is crushed wheat grain that, unlike bulgur, has not been
Bulgur is recognized as a whole grain by the United States Department of Agriculture.[9]
Composition and nutrition
Cooked bulgur is 78% water, 19%
Culinary uses
Bulgur does not require cooking, although it can be included in cooked dishes; soaking in water is all that is needed.[11]
Coarse bulgur is used to make
In breads, it adds a whole-grain component. It is a main ingredient in kibbeh and, soaked but not cooked, in tabbouleh salad. It is often used where rice or couscous could be used. In Indian and Pakistani cuisine, bulgur is often used as a cereal to make a porridge with milk and sugar, or a savory porridge with vegetables and spices. It can be used to accompany other dishes in the same way as pasta or rice; it may be mistaken for rice because it has a similar appearance, although the texture is different.
In Cyprus, it is known as πουρκούρι (pourkouri) and is used to make κούπες (koupes, also known as bulgur köftesi in Cypriot Turkish), a variety of kibbeh. Its crust is usually made of bulgur wheat, flour, oil, salt and egg, then filled with ground meat (beef and/or pork), onions, parsley and spices. Vegetarian κούπες substitutes chopped mushrooms for the ground meat.
The Saudi Arabian version of bulgur, popular in
See also
- Einkorn wheat
- Freekeh
- Groat (grain)
- Semolina
- Wheatberry
References
- ^ "Bulgur". Merriam-Webster Dictionary. 15 July 2023.
- ^ "Burghul | Define Burghul at Dictionary.com". Dictionary.reference.com. Archived from the original on 2016-02-17. Retrieved 2014-03-20.
- ^ United States Food and Drug Administration (2024). "Daily Value on the Nutrition and Supplement Facts Labels". Retrieved 2024-03-28.
- ISBN 978-1-62788-826-4. Archivedfrom the original on 4 July 2023. Retrieved 29 October 2017.
- ISBN 978-1-4116-9865-9. Archivedfrom the original on 2023-07-04. Retrieved 2017-10-29.
- ISBN 978-1-63355-946-2. Archivedfrom the original on 4 July 2023. Retrieved 29 October 2017.
- ISBN 978-0-313-37627-6. Archivedfrom the original on 4 July 2023. Retrieved 29 October 2017.
- ISBN 978-1-55832-201-1. Archivedfrom the original on 4 July 2023. Retrieved 29 October 2017.
- ISBN 978-0-12-391883-3.
- ISSN 0963-7486.
- ^ Yonan, Joe (15 July 2014). "Weeknight Vegetarian: Don't cook these grains. Soak them". The Washington Post. Archived from the original on 13 October 2018. Retrieved 12 October 2018.
- ^ Shulman, Martha Rose. "Winter Tomato Soup With Bulgur Recipe". NYT Cooking. Archived from the original on 2018-08-30. Retrieved 2018-08-30.
- ^ "Breakfast Bulgur Porridge". Martha Stewart. 2011-01-03. Archived from the original on 2018-08-30. Retrieved 2018-08-30.
- ^ Shulman, Martha Rose. "Whole Wheat Irish Soda Bread With Bulgur Recipe". NYT Cooking. Archived from the original on 2018-08-30. Retrieved 2018-08-30.
- ISBN 978-1-4629-0524-9. Archivedfrom the original on 2023-08-15. Retrieved 2018-08-30.
- ^ "Recipe: Bulgur pudding with fruit, nuts and honey". Los Angeles Times. 11 May 2013. Archived from the original on 2018-08-30. Retrieved 2018-08-30.
- ISBN 978-1-60358-671-9. Archivedfrom the original on 2023-08-15. Retrieved 2018-08-30.
- ISBN 978-0-8117-4430-0. Archivedfrom the original on 2023-08-15. Retrieved 2018-08-30.
- ^ Maby, Lyn (November–December 1975). "Food from Saudi Arabia". Saudi Aramco World. pp. 32–40. Archived from the original on 2015-01-07.
External links
- Mediterranean cuisine at Curlie
- Asian cuisine at Curlie