Bulgur represents one of the staple foods in certain parts of the Orient. And also in Germany, the grain is becoming increasingly popular in recent years. But what is bulgur actually? And is bulgur healthy at all? We answer the most important questions about the grain, explain where the difference to couscous lies and give you a delicious recipe for a bulgur salad along the way.
Production of bulgur
Bulgur is mainly made from durum wheat. In industrial production, the grain is first soaked and steam-cooked. It is then dried and separated from its outer husk. By means of this parboiling process, those vitamins and minerals that are found in the outer edges of the grain migrate to the inner layers. In this way, there is only a slight loss of nutrients during the hulling process. Finally, the durum wheat is milled and sieved into different sizes. Since the wheat is already steamed during production, it only needs to be soaked briefly in water during cooking.
Difference from couscous
Unlike the production of bulgur, in the production of couscous, the wheat is ground into semolina and then moistened with water. It is then formed into tiny balls, boiled and dried. The starch contained in the semolina sticks together during cooking, so that the balls become firm. At the same time, however, nutrients are lost in the process. Bulgur and couscous are similar in taste, but due to the higher water content, couscous has a shorter shelf life and is also lower in nutrients due to the production process. Traditionally, couscous is not cooked, but steamed over boiling water. Since the instant couscous offered in our supermarkets is usually pre-cooked, it only needs to swell in hot water.
Is bulgur healthy?
The production of bulgur is extremely gentle. Since the whole grain is ground, bulgur is also very rich in nutrients. Among other things, the wheat semolina contains various B vitamins as well as vitamin E and the minerals calcium, magnesium and phosphorus. Since bulgur, like all other wheat products, contains gluten, it is not suitable for people suffering from gluten intolerance (celiac disease). Bulgur is relatively high in calories: 100 grams contain around 350 kilocalories (kcal). After swelling, however, 100 grams of the grain contain only about 110 kilocalories. Since the cereal, like rice, keeps you full for a long time, eating bulgur is definitely recommended – even as part of a diet. The saturation effect is due in particular to the high fiber content.
Preparation of bulgur
Bulgur is already pre-cooked, therefore it can be prepared quickly and easily. Usually it is enough to let the wheat semolina swell in hot water for 20 minutes. Alternatively, you can swell it in cold water, but this preparation method requires between eight and twelve hours. Bulgur absorbs larger amounts of water during swelling, which is why its volume increases significantly during preparation. As a rule, about three tablespoons are sufficient for one serving. In supermarkets, bulgur is usually packaged in plastic bags. Once you have opened the wheat semolina, it is best to decant it into a tightly sealable and opaque container. It is best to consume the grain within six months, otherwise the taste may change.
Recipes with bulgur
In the Near East, bulgur represents one of the staple foods. It is often eaten as a side dish similar to rice. Since it has almost no flavor of its own, it can be combined with a wide variety of dishes. Bulgur is often refined with herbs and then served with meat dishes such as lamb. In addition, the grain also looks good in sweet casseroles and as a salad. A salad with bulgur is suitable both as a side dish and as a vegetarian main course.
Recipe for a bulgur salad (tabouleh).
Ingredients:
- 200 grams bulgur
- 6 tomatoes
- 4 spring onions
- 1 lemon
- Parsley and mint
- Olive oil
- Salt and pepper
Preparation:
Put the bulgur in boiling water and let it swell over medium heat for 20 minutes. Meanwhile, pour boiling water over the tomatoes, skin them and cut into small cubes.Then cut the spring onions into rings and chop some parsley and mint. Add some lemon juice and olive oil to the vegetables and season everything with salt and pepper. Finally, mix in the bulgur. Depending on your preference, you can also add raisins and cumin.
