bulgur - Namely, it is about specially prepared wheat in order to shorten its preparation time. Several types can be used, but usually Durum wheat is used. The grain is first peeled, washed, dried or baked in the sun or in an oven and then crushed in a mill with a special stone.
It is actually shredded wheat that is richer in vitamins and minerals than refined wheat, where many desirable ingredients are removed during processing.
Its use dates back to 4.000 years ago when it appeared in the Mediterranean countries, and it is most prevalent in the cuisine of the Middle East. Around 2.800 years before Christ, the Chinese emperor Shen Nung declared it a sacred grain. According to biblical literature, it appears first among the people of Babylon, Hittites and Jews, and then in Arab, Israeli, Egyptian and Roman civilizations.
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It is rich in carbohydrates, which are the primary source of energy for many people. Also, it has the highest protein value of all cereals, and in addition contains B vitamins and zinc and iron, as well as fiber. It is recommended for diets precisely because of the carbohydrates and dietary fibers that help in the fight against cancer, diabetes and heart disease. When compared to brown rice, bulgur has twice as many calories and twice as much dietary fiber.
Low fat content, high fiber content, moderate protein content and rich minerals make bulgur a very good food choice. It has a higher nutritional value than couscous and rice, so it is also used as their substitute.
Bulgur tones the kidneys, nourishes the heart, calms and focuses the mind. It is also used for menopausal irritability. It is especially good for children and older people.
Its only drawback is that, like wheat, it contains gluten, so people who are intolerant to it should eat it in smaller quantities or avoid it completely for a while.
One plate of bulgur can satisfy 60 percent of your daily needs, and it is believed that if women use it in their daily diet, they have a significantly lower body mass index and a narrower waist.
It can be used as a substitute for bread, as a side dish to various stews, curries, instead of rice for pilaf, and as an addition to salads.
This is the simplest recipe for boiled bulgur with which you will love the taste of this superfood.
Boiled bulgur, ingredients:
- a cup of bulgur (2,5 dl or about 200g)
- a cube of butter
- 1 tablespoon of olive oil
- a larger clove of garlic
- 1/3-1/2 teaspoon of sea salt
- about 3,5 dl of boiling water
- a spoonful of chopped parsley or coriander
Boiled bulgur, procedure:
- Bring the water to a boil.
- In another, larger pan, add butter, olive oil and a finely chopped clove of garlic. Simmer this mixture over medium heat and stir occasionally. Wait until the onion starts to fry. When it starts to smell, but still remains white, add the bulgur and stir until it is nicely coated with oil and becomes glassy.
- Reduce the heat to medium-low or low, season with salt and add the boiling liquid. Stir and cover. You will notice that the liquid will disappear very quickly, but continue to cook for about 5-6 minutes, until the bulgur starts to stick to the bottom of the pan. In the meantime, stir once with a fork or chopsticks and taste for the right saltiness.
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Remove from heat and leave covered for 5-10 minutes to rest.
The bulgur grains will be stuck together, but just loosen them with a fork or chopstick. From then on, the bulgur will stay in that form for as long as it lasts - whether you use it the same day or leave it in the fridge.
Boiled bulgur, serving:
Add chopped parsley, coriander, pepper or spices of your choice or leave it as it is. You can add cooked chicken, stewed or fresh vegetables to this mixture, as well as a little sour cream or Greek yogurt. It will come in handy as a side dish with the main dish, but also as a light salad on spring days that will provide you with the necessary energy for the whole day.
Enjoy and have fun!
Source: BKTVnews.com
Photo by Joyous! - Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=6503449
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