Bulgur Wheat Plain and Simple 🍚
Prep Time: 1 hour
Cook Time: 25 minutes
Total Time: 1 hour 25 minutes
Servings: 2
Description:
Transform your ordinary rice routine with this exceptionally healthy alternative—bulgur wheat. This nutritious grain is perfect for those watching their heart health or managing diabetes. My parents-in-law, who once enjoyed regular rice, now have bulgur daily with their curries and dals, following a bypass surgery. This recipe is more of a tip than a traditional recipe, ideal for those looking to make a simple yet wholesome change in their diet.
Recipe Category: Asian
Keywords: Indian, Low Protein, Low Cholesterol, Healthy, < 4 Hours, Easy
Ingredients:
- 150 grams bulgur wheat
- 2 cups water
- Salt to taste
Instructions:
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Prep the Bulgur: Begin by washing the bulgur wheat thoroughly. A quick rinse should suffice to remove any impurities. Once rinsed, soak the bulgur in water for about an hour to allow it to soften and absorb the liquid.
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Cook the Bulgur: Transfer the soaked bulgur wheat to a non-stick pan. Place the pan on the stove over medium heat. Bring the water to a boil, stirring occasionally to ensure even cooking.
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Simmer and Cook: Once boiling, cover the pan and reduce the heat to low. Allow the bulgur to simmer gently. Continue cooking until all the water has evaporated and small holes appear on the surface of the bulgur. The grains should be tender and fluffy.
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Adjust Water if Necessary: Depending on the quality of the bulgur wheat and how it absorbs water, you may need to adjust the amount of water. If the bulgur is not fully cooked and appears too dry, you can add a bit of boiling water, a little at a time, until the desired consistency is achieved.
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Final Touches: After preparing bulgur once or twice, you’ll get a sense of the perfect water-to-bulgur ratio for your preferred texture.
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Optional Variations: For a richer flavor, you can sauté some onions or even bacon in a bit of oil before adding the bulgur and water. This adds a delightful twist to your bulgur dish.
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Enjoy: Serve the bulgur as a healthy side dish with your favorite curries or dals. It also makes a great base for creating delicious pulaos, especially when hosting family or friends.
Nutrition Per Serving:
- Calories: 62.2
- Fat Content: 0.2 grams
- Saturated Fat Content: 0 grams
- Cholesterol Content: 0 milligrams
- Sodium Content: 8.5 milligrams
- Carbohydrate Content: 13.9 grams
- Fiber Content: 3.4 grams
- Sugar Content: 0.1 grams
- Protein Content: 2.3 grams
Feel free to adjust the recipe according to your taste and dietary needs. Enjoy this simple yet nutritious alternative to rice that’s perfect for maintaining a heart-healthy lifestyle! 🌾💚
