Popular since the dawn of time, and known by different names: “cerealis” for the Romans, “dagan” for the Israelites, or even “arisah” according to the Bible, bulgur is the number 1 cereal. Recognized as the cereal more widely used in North Africa and the Middle East, or as a specialty typical of Mediterranean cuisine, bulgur is today acclaimed throughout the world, as a food staple.
Bulgur recipes flourish by the thousands, from stew to salad. And that makes sense, given the countless properties and benefits of this Bulgarian wheat. Almost no fat, high fiber concentration, feeling of satiety or even weight loss… this superfood is all good!
Table of content:
1. In Sum
2. Our selection of the best bulgur options on the market
3. Buying Guide: Everything You Need to Know About Bulgur
3.1 Bulgur: What exactly is it?
3.2 What is the health benefit of bulgur?
3.3 Who should avoid bulgur?
3.4 Who will benefit most from eating bulgur?
3.5 How do you cook bulgur?
3.6 Where can you find bulgur?
3.7 What recipes can you cook with bulgur?
4. Purchase criteria
4.1 Weight
4.2 Taste
4.3Price
4.4 Variety
5. In summary
1. In Sum
Bulgur offers multiple health benefits, such as preventing high blood pressure, providing antioxidants, protein, iron and a very high fiber content that promotes fullness and regulates appetite.
Ideal for overweight people, because bulgur is satiating and quickly causes a feeling of fullness. It is also a true ally of choice for athletes, who require a diet rich in calories. Finally, it is beneficial to all those who would like to lower their cholesterol level, thanks to its almost zero fat content.
Bulgur can be used for all types of meals. This cereal originated in the Middle East and, until today, Arab countries use it as a base for preparing salads, soups or as an accompaniment to any type of dish. Its consumption quickly spread to Europe, Africa and Oceania, today bulgur is one of the healthiest foods of our modern age.
Our selection of the best bulgur brands on the market
In order to facilitate your choice, we present below the various options of the most popular bulgur options currently on the market. You will find their properties and main characteristics in detail, for an informed selection, according to your tastes and needs.
This raw uncooked 100% bulgur wheat is ideal to make bread, kibbeh, tabouli, stuffed cabbage and stuffed grape leaves. Pour 2 cups of boiling water over 1 cup of bulgur, wait 15 minutes until it’s absorbed then fluff it with a fork and you’re done. It can also be mixed in yogurt, for that you will need to soak it in water and cover it in a bowl for at least 6 hours and then keep in the refrigerator until ready for use.
This whole grain bulgur wheat is an excellent source of fiber that you will have ready in 10 minutes. It has a low fat content, it is sodium free and with no sugar added. It can be used to make your own flour by putting it in a blender and processing it for a few seconds
This product is certified organic, certified kosher, Certified vegan.
Duru Fine Bulgur, 1000g, 2.2lb Produced in Turkey, this fine durum bulgur is full of fiber, and will definitively help you control your weight. It's packed with vitamins, minerals and fiber. It is an excellent aliment that helps reduce chronic disease risk, promote weight loss and improve digestion and gut health. Pour boiling water and salt over bulgur and cover until water is absorbed.
Red Bulgur/Hard Wheat Ala, 24 Ounce (Pack of 1) This whole grain red bulgur from is Red Mill is Non-GMO and is well known for its unique flavor. It is ideal for grain bowls, salads, side dishes, entrées and bake goods. To prepare it you will need to combine 1 cup bulgur and 2 cups water in a pot. Bring to a boil, cover and reduce hit to a simmer and cook until tender, for about 12mins.
Buying Guide: Everything You Need to Know About Bulgur
After centuries of existence, bulgur is still one of the ingredients favored by many countries in Europe, the Middle East and by various communities in India. To better present it to you, we answer for you the most frequently asked questions by consumers about it. So let's delve together into the universe of bulgur:
Bulgur: What exactly is it?
Bulgur, in more precise terms, is the name given to precooked durum wheat, which is, shelled, boiled, sun-dried, and finally stored. The result of this process, bulgur as marketed today, is a product similar to couscous semolina. It is distinguished, however, by a more pleasant taste, according to tasting experts.
What is the health benefit of bulgur?
Wheat products contain micronutrients which are separated during processing of the wheat, leaving only the endosperm - or energetic part. Conversely, bulgur is a whole grain, which contains more proteins, vitamins and minerals.
Bulgur helps prevent constipation, thanks to its high fiber content. One cup of bulgur provides you with 8 grams of fiber, slowly absorbed complex carbohydrates, as well as 12% protein. Bulgur has almost no fat. It also contains vitamin B and provides you with calcium, iron and phosphorus.
Bulgur is an excellent food for the following reasons:
Large amount of starch: Source of carbohydrates, to keep your body energized throughout the day.
High concentration of fibers: High fiber content in its composition, which promotes nutrient absorption as well as digestion.
Contributes to overall weight loss: thanks to the fibers creating a feeling of fullness.
Helps to slow down the flux of sugars in the blood: it promotes a slower progression of blood sugar levels, even higher than whole meal or rye bread.
An important source of anti-oxidants: Improves the general functioning of the immune system. Excellent source of vitamin B6.
Prevention against oxidative stress and cellular aging.
High in potassium: Reduces tension in blood vessels and arteries. Helps lower blood pressure.
Contributes to the daily intake of iron: Deficiency of iron in our daily diet causes anemia, weakness, disorientation, fatigue and stomach upset. A standard serving of bulgur is about 15% of the daily iron requirement.
Source of protein: Provides several amino acids, which the body needs for the development and growth of new tissues, cells and blood vessels.
Who should avoid bulgur?
Due to the nutritional composition of wheat, bulgur is not suitable for people with celiac disease. Indeed, bulgur contains gluten, and should not be consumed in excess by diabetics. People with chronic conditions - such as inflammatory bowel disease, or irritable bowel syndrome - may not tolerate bulgur, due to its high content of insoluble fiber.
If in doubt, start by eating a small amount of bulgur, to observe how your body reacts. If you are experiencing acute gastrointestinal symptoms (due to infection or illness) then it is best to wait until these symptoms improve, before re-introducing high fiber foods, such as bulgur.
Who will benefit most from eating bulgur?
Thanks to its low fat content, bulgur is the ideal food for people who want to lower their blood cholesterol levels. Specifically, athletes, actively growing young people or people in convalescence. Bulgur is therefore recommended because it is easy to assimilate and digest.
Another category of people who should consume bulgur, are those who suffer from cardiovascular problems; because this food regulates hypertension. Finally, due to its high protein content, bulgur is also essential for people recovering from illness or injury.
How do you cook bulgur?
The process of cooking bulgur is similar to that of rice, or couscous - that is, boiling water is used to soften the grain. Cooking takes 3 to 20 minutes, depending on the type of grain. Logically, the larger the grain of bulgur, the longer the cooking time.
Where can you find bulgur?
Bulgur is found in some supermarket chains around the world, but also in Arab grocery stores, or on the internet. You can find several great bulgur brands and products on Amazon, including those we presented to you in our previous list.
What recipes can you cook with bulgur?
Tabbouleh: Place your bulgur in a bowl. Add boiling water, stir and cover with a cloth. Let sit for an hour, then remove excess water. Toss the bulgur with chopped parsley, five diced tomatoes, one chopped onion, lemon juice, two tablespoons of olive oil, salt and pepper to taste.
Bulgur bread: In a small bowl, dissolve two tablespoons of yeast and one teaspoon of sugar in 100 ml of hot water. In a large bowl, combine 800 ml of lukewarm water, four tablespoons of honey and four tablespoons of molasses, with 125 ml of vegetable oil, two eggs and lemon juice. Mix well. Add the yeast mixture and stir everything.
Slowly add 800 g of wholemeal flour, stirring for a while. Then add 30 g of linseed, bulgur and sunflower seeds and mix everything. Let stand 20 minutes, until the dough is light. Add the four teaspoons of salt and the rest of the flour (625 g of bread flour) until the dough comes off the bowl.
Knead for 10 to 15 minutes, until the dough is soft and elastic. Place in a greased bowl, cover and let rise, until the mixture has doubled (about 1 hour). Then form 6 round balls and let them rest for another 20 minutes. Bake at 190 degrees for 25 to 35 minutes.
Bulgur Burgers: Boil 150 g of bulgur in water, along with a tablespoon of soy sauce. Remove from heat, cover and let stand for 10 minutes. Mix 175 g of cashew nuts with 100 g of sunflower seeds. Combine the bulgur, cashews, sunflower, two eggs, a teaspoon of chili, two chopped garlic cloves and a little hot sauce.
Cover and refrigerate for 4 hours to melt the flavors. Meanwhile, prepare the barbecue for medium heat. Finally, form the hamburger patties with the mixture and cook for about 10 minutes, turning them until golden brown.
Purchase criteria
After knowing the many benefits of bulgur, it is time to analyze the characteristics of this product. In order to help you in your selection, we present the different selection criteria to make the right decision:
Weight
Bulgur comes in different forms. You will find sachets or boxes, whose capacity varies between 1lb and 2lb. Some brands also market 10 or 12lb bulgur boxes. It's up to you to choose the amount that best matches your consumption!
Taste
It is essential to read the manufacturer's references printed on each product. In the case of bulgur, the taste remains true when this cereal is worked on traditional millstones. In addition, the taste is preserved when companies use state-of-the-art drying methods.
Price
Even though we always pay attention to the price of the products, there is no point in buying a poor quality product, only to save a few dollars. Reviewing consumer reviews is very helpful in informing you and confirming your choice.
Variety
There are different types of bulgur. The main distinction is between whole grain bulgur or precooked grain. These can be coarse, medium or fine wheat. Due to its adaptation to different types of cuisines and recipes, fine bulgur is the most widely used nowadays.
Coarse grains are used to prepare more substantial meals, medium grains are eaten as is to accompany a good breakfast, and fine bulgur is generally used for preparing salads - such as tabbouleh - or for cooking. '' Incorporate into soup or stew.
In summary
As you have certainly realized, bulgur comes with countless benefits! There are hardly any contraindications - except for the presence of gluten, which is not well absorbed by people with celiac disease.
You will find bulgur on sale in large and small stores. But also on the internet, especially on Amazon where bulgur is sold at very competitive prices.
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