Read about a yellow cereal called bulgur. How to cook it, how high-calorie it is and what contraindications it has. The composition of vitamins and minerals. Not everyone knows what bulgur is and what delicacies can be made from it. In our area, this product is not very common, but the benefits of it are undeniable, and the taste and aroma can amaze everyone!
The popular bulgur - a cereal made from wheat - is widespread in the Mediterranean, the Middle East and the Balkans. During production, wheat grains are subjected to water heat treatment, after which they are dried in the sun and husked from the bran. It is often compared to crushed wheat and couscous.
Bulgur is used as a filling for stuffing or a side dish in dishes of Armenia, Mediterranean cuisine, India, and Asian countries. Due to its high nutritional value, the product can easily replace couscous or rice (unlike rice, bulgur does not need to be washed before cooking).
Bulgur composition: vitamins and calories
Bulgur is saturated with trace elements and vitamins, which makes it one of the most useful and valuable products for the human body. First of all, it contains a lot of folic acid (18 mcg), which is beneficial for women's health. A lot of choline (6, 9 mg), vitamin PP (mg), as well as B vitamins (B6, B5, B2, B1), E.
Of the microelements, most of all are copper (75 μg), potassium (68 mg), phosphorus (40 mg), magnesium (32 mg), calcium (10 mg). Contains a small amount of sodium, zinc, iron, selenium, manganese. The cereal contains saccharides, unsaturated fatty acids, fiber and ash substances.
Calorie content of bulgur
per 100 g - 347 kcal:
- Protein - 12, 7 g
- Fat - 1.5 g
- Carbohydrates - 70.6 g
Bulgur: benefit
The undoubted benefits of bulgur for the body are provided by the high content of vitamins and microelements, in particular, copper. As you know, with a lack of this trace element, symptoms such as anemia, growth retardation, a decrease in hemoglobin levels, loss of appetite, hair depigmentation and partial baldness are observed. The human requirement for copper is only 2 micrograms per day. In addition to bulgur, it is found in peas, dried beans, prunes, veal and beef liver, shrimp and seafood.
With regular use of this cereal, you can significantly improve the activity of the nervous system, since for it B vitamins are the main "food". Various amounts of mineral salts "help" to restore metabolism, give the skin and hair a healthy look. Cook bulgur - and you will soon see how its use affects the improvement of complexion, growth and condition of hair. Bulgur is an easily digestible food. This cereal is recommended to be included in the diet of people who want to lose weight, despite the relatively high calorie content, as well as athletes who are exposed to high physical activity. After all, a high fiber content will help to quickly restore metabolism and eliminate harmful toxins and toxins from the body. Such products, even in small quantities, cause a feeling of fullness, which allows them to be used during fasting days.
How to cook bulgur: recipes
Bulgur is not cooked like ordinary porridge. It is advisable to lightly fry the cereals in oil before cooking, then add water (as for rice) in proportions of 1 to 2 and cook for 15 minutes over low heat. The use in certain dishes largely depends on the size of the grind. It can be cooked salty and spicy or sweet. Groats are combined with fish, meat, raisins, vegetables, nuts, honey or seafood, because bulgur is universal, easy to cook, has a pleasant taste, nutty aroma and brings invaluable benefits to our body.
The roasting method is more often used in North African countries and the Middle East. This takes a little more time and some skill. Many people use the usual method of cooking (for example, when preparing Mediterranean dishes).
Bulgur has gained widespread popularity in the preparation of dolma and oriental tabbouleh salad (below is the video recipe), which also includes chopped parsley. Tabbouleh is seasoned with lemon juice and olive oil. Other ingredients may include tomatoes, mint, herbs, green onions, spices. Sometimes bulgur in tabula can be replaced with a smaller wheat grits - couscous. I also give a recipe for pilaf with bulgur.
1. Bulgur in a multicooker
2. Video recipe for salad with bulgur, cheese and green beans
Cook it for 30-40 minutes.
Ingredients:
- Bulgur - 0.5 glass
- Water - 1 glass
- Garlic - 2-3 cloves
- Parmesan cheese - a handful
- Green beans - a handful
- Freshly squeezed lemon juice - 0.5 pcs.
- Olive oil, salt and black pepper.
Preparation:
Pour boiling water over the groats and let stand for half an hour, then pour in the lemon juice. Cut off the ends of the beans and cook in salted water for 4-5 minutes. Pour it into a colander and pour cold water over it. Next, fry the beans in olive oil, add the squeezed garlic, and after 1 minute add a little water. Remove the stewpan from heat and add cheese, salt, pepper, bulgur and mix well. Served warm salad with soft-boiled egg.
3. Video masterpiece - pilaf with bulgur, tabbouleh salad and Mahammara pasta
Bulgur harm and contraindications
The only harm that bulgur poses to the body is individual intolerance due to the gluten content. In addition, the product is contraindicated for cereal allergies. Otherwise, this cereal has undeniable beneficial properties, so feel free to include it in your diet and be healthy!
