Smith: Give nutritious Bulgur wheat a try | Food and Cooking
Bulgur wheat could not be the most frequent grain in the grocery shop, but it is about time we gave this whole grain a try. Bulgur begins with wheat berries, the raw, easiest form of wheat. These kernels are then hulled, partially cooked and dried ahead of packaging. Not like wheat berries, which could choose an hour or extra to soften, bulgur is much extra handy because it has presently been parboiled. In reality, put together bulgur much like you would instant rice: bring bulgur and h2o to a boil, go over and simmer about 10 to twelve minutes, fluff with a fork and voila!
As a full grain, bulgur is very wholesome, rich in dietary fiber, protein and nutritional vitamins and minerals. At minimum 50 percent the grains we consume really should be full grain, creating bulgur an fantastic grain to hold on hand. Retail store bulgur in an air-tight container in the pantry and use within six to twelve months. Bulgur has lengthy been utilized in Mediterranean cooking, and is most common in Tabbouleh, a delectable Levantine salad seasoned with contemporary herbs and lemon. Other than Tabbouleh, use bulgur in other grain salads or swap out the rice in a lot of recipes and change it with bulgur. Insert bulgur to soups and casseroles, or use it as a binder in meatloaf, veggie burgers or meatballs. Bulgur is readily available in distinctive grinds the extra great the grind, the faster it cooks. Upcoming time you’re at the grocery retailer, decide up a bundle of bulgur and start out taking pleasure in the fantastic gains it has to provide.
1 small cucumber, chopped
1 cup chopped herbs, this kind of as parsley, cilantro, and/or mint
1/4 teaspoon floor black pepper
Clean arms with soap and h2o. Comply with package instructions on cooking bulgur. If extra h2o remains, drain h2o. Insert environmentally friendly onions, cucumber, tomato and herbs to the cooked bulgur. Combine oil, lemon juice, lemon zest, garlic, salt and pepper in a different bowl. Add lemon mixture into bulgur and stir to combine. Extra dressing will be absorbed with time. Cover and refrigerate. Use within 3-4 days.
Diet Details (for each serving): 170 calories, 9 grams fats, 105 milligrams sodium, 21 grams carbohydrate, 4 grams fiber, 4 grams protein
Recipe adapted from: Healthier Eats and Repeats, Tabbouleh with Bulger, Caitlin Mellendorf, University of Illinois Extension, June 2017
Smith is nourishment and wellness educator for the University of Illinois Extension, McLean County. Make contact with her at 309-663-8306.
