Bulgur (Cooked)
Bulgur, a nutritious and versatile whole grain, is a fantastic addition to many dishes. It is made from cracked wheat and has a mild, nutty flavor with a slightly chewy texture when cooked. As a staple in Middle Eastern and Mediterranean cuisines, it can be used in a variety of dishes such as salads, soups, and pilafs.
Nutritional Information (Per 100g of Cooked Bulgur)
| Nutrient | Amount |
|---|---|
| Energy | 83.0 kcal |
| Protein | 3.08 g |
| Fat | 0.24 g |
| Saturated Fat | 0.042 g |
| Carbohydrates | 18.58 g |
| Fiber | 4.5 g |
| Sugar | 0.1 g |
| Calcium | 10.0 mg |
| Iron | 0.96 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 40.0 mg |
| Potassium | 68.0 mg |
| Sodium | 5.0 mg |
| Zinc | 0.57 mg |
| Copper | 0.075 mcg |
| Manganese | 0.609 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.057 mg |
| Riboflavin (Vitamin B2) | 0.028 mg |
| Niacin (Vitamin B3) | 1.0 mg |
| Vitamin B6 | 0.083 mg |
| Folate (Vitamin B9) | 18.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Insights:
Bulgur is an excellent source of dietary fiber, with 4.5 grams per 100g serving, which promotes digestive health and contributes to a feeling of fullness. It is also a rich source of plant-based protein, making it an ideal ingredient for vegetarians and vegans. The low-fat content and negligible sugar make it a heart-healthy choice, while the presence of essential minerals like iron, magnesium, and potassium supports overall wellness.
Allergen Information:
Bulgur is naturally free from common allergens such as dairy, gluten (for those who are not sensitive to wheat), and nuts. However, individuals with a wheat allergy or those on a gluten-free diet should exercise caution, as bulgur is made from wheat.
Dietary Preferences:
Bulgur is a great addition to plant-based, vegan, and vegetarian diets due to its rich protein and fiber content. It is also suitable for those looking to increase their whole grain intake, promote heart health, or manage weight with low-calorie, nutrient-dense foods.
Preparation Tips:
To cook bulgur, simply add one part bulgur to two parts boiling water or broth. Let it simmer until the grains are tender and the liquid is absorbed, usually about 10-15 minutes. Bulgur can be used in a variety of dishes such as tabbouleh salad, pilafs, soups, and even as a base for savory grain bowls. Its mild flavor makes it adaptable to a wide range of seasonings and ingredients.
Conclusion:
Bulgur is a wholesome, nutritious grain that provides a wealth of health benefits. With its high fiber and protein content, it serves as a satisfying addition to meals. Whether you’re making a hearty pilaf, a refreshing salad, or adding it to soups, bulgur is a versatile and nutritious choice that can complement a variety of dietary preferences and recipes.
