Though we’ve been informed by nutritionists to be cautious of processed meals, many minimally processed foodstuffs endure little diminution of their wholesome properties.
Frozen fruit and veggies are such; so too, low-sodium canned or jarred tomatoes. Even “uncooked” rolled oats are oat groats which have been de-husked, steamed, after which rolled with a view to make their vitamins extra accessible to us. (We share lots in widespread with farmyard animals, however not consuming groats.)
Bulgur is one other good instance of a minimally processed grain with very shut the equal in vitamin to uncooked, unprocessed entire wheat, bulgur’s supply.
Bulgur (generally spelled bulghur) is a type of entire wheat that has been cracked, cleaned, parboiled (or steamed), dried after which floor into numerous sizes. Bulgur is bought by its measurement. It isn’t cracked wheat, that are entire uncooked wheat berries which have been milled into smaller items. Not like bulgur, cracked wheat has not been precooked and, therefore, can’t be substituted in recipes that decision for bulgur.
Bulgur could also be a wierd grocery merchandise to most of us, however chances are high we’ve eaten it a number of instances. Its most well-known rendition is as a primary ingredient — together with parsley, lemon, olive oil, mint and generally cucumber — within the salad referred to as tabbouleh. Ain’t no tabbouleh with out bulgur.
Nonetheless, in its area of origin, the Levant — that big western Mediterranean and jap Asian territory that features Lebanon, Palestine, Israel, Syria and, to some, Turkey and Iraq — bulgur is as widespread as rice is in Southeast Asia or as corn within the Americas.
Like a lot of the quinoa that we eat, even some rices, bulgur has been precooked for us on the mill. Because of this, it’s very simple to arrange, requiring at most a easy soak of some minutes to an hour or so, relying on its measurement or the recipe into which it’s destined.
Its glycemic index is decrease than rice and most types of pasta (although, like most pasta, it too is comprised of durum wheat), making it appropriate for some diabetics. As a result of it retains a lot of the wheat’s bran, bulgur guidelines within the fiber division, carrying greater than twice that of even brown rice and rather more than pasta.
You’ll discover bulgur at most well being meals shops (once more, don’t confuse it with cracked wheat), particularly within the bulk meals part, or within the cereals or “worldwide” part of the on a regular basis grocery store. The grain merchandise bought by Bob’s Purple Mill are increasingly widespread today; Bob’s has bulgur.
However you’ll all the time discover it at Center Jap and Persian markets in Denver and, particularly, Aurora (Arash, Center East Market, Zamzam, Diyar, and Marhaba are simply 5).
In lots of recipes, bulgur is interchangeable with rice, quinoa, barley, rice or small-form pasta akin to orzo or couscous. That’s how it’s handled within the Levant, as an understudy in preparations of stuffing, meatballs, soups and stews, or stir-fries.
Bulgur Salad with Carrots and Almonds
From “Greens Illustrated” by Cook dinner’s Illustrated journal; serves 4-6
Word from the ebook: “When buying, don’t confuse bulgur with cracked wheat, which has an extended cooking time and won’t work on this recipe.”
- 1 half of cups medium-grind bulgur
- 1 cup water
- 6 tablespoons lemon juice (2 lemons)
- 1/three cup extra-virgin olive oil
- half of teaspoon floor cumin
- 1/eight teaspoon cayenne pepper
- Four carrots, peeled and shredded
- three scallions, sliced skinny
- half of cup sliced almonds, toasted
- 1/three cup chopped recent mint
- 1/three cup chopped recent cilantro
- Salt and pepper
Mix bulgur, water, 1/Four cup lemon juice, and 1/Four teaspoon salt in a bowl. Cowl and let sit at room temperature till grains are softened and liquid is absolutely absorbed, about 1 half of hours.
Whisk remaining 2 tablespoons lemon juice, oil, cumin, cayenne, and half of teaspoon salt collectively in massive bowl. Add bulgur, carrots, scallions, almonds, mint, and cilantro and gently toss to mix. Season with salt and pepper to style. Serve.