The history of bulgur dates back thousands of years, and it rightfully considered one of the foundational elements of Mediterranean and Middle Eastern cuisine.
The process of producing bulgur involves soaking, steaming, and grinding wheat, making bulgur not only nutritious but also easily digestible.
It retains many beneficial substances, including vitamins and minerals.
Bulgur is rich in B vitamins such as B1 (thiamine), B3 (niacin), and B6 (pyridoxine), which play an important role in metabolism and maintaining the nervous system.
Additionally, bulgur is a source of minerals such as magnesium, phosphorus, and iron, which contribute to bone strengthening and improved circulation.
How bulgur is produced
Bulgur is pre-processed and dried wheat, often used in Mediterranean and Middle Eastern cuisine.
It is made from whole wheat grains, most commonly from high-protein varieties like durum.
During the production of bulgur, the grain typically goes through the following stages:
- Preparation of the grain: The wheat is cleaned and sorted, removing all foreign impurities.
- Soaking: The grain is soaked in water to soften it.
- Boiling: The wheat is then cooked, which helps break down the starches and improve digestibility.
- Drying: After boiling, the grain is dried, allowing it to retain its texture and flavor.
- Grinding: Finally, bulgur is ground to the desired consistency, depending on its further use.
Nutritional value
100 grams of cooked bulgur contains approximately:
- Calories: 83 kcal
- Protein: 3.1 g
- Fat: 0.2 g
- Carbohydrates: 18.6 g
In terms of uncooked grain, 100 grams contains:
- Calories: about 342 kcal per 100 g
- Protein: 12.3 g
- Fat: 1.3 g
- Carbohydrates: 76 g
The glycemic index of bulgur ranges from 42 to 50, making it a product with a moderate glycemic index.
The glycemic load for 100 grams of bulgur is about 8, indicating its relatively low impact on blood sugar levels.
However, bulgur is not an ideal product for a keto diet due to its high carbohydrate content.
Nutrients and calories, proteins, fats, and carbohydrates (KPBJ) are indicated per 100 g of the dry product. After cooking, the weight of bulgur increases by 2-2.5 times.
Interesting facts about bulgur
Origin. Bulgur is a traditional product used in the cuisines of the Middle East and the Mediterranean for thousands of years. Its origins trace back to ancient civilizations such as the Sumerians and Akkadians.
Cooking method. Bulgur is made from wheat that is pre-cooked, dried, and ground. This process helps preserve nutrients and gives the product its characteristic nutty flavor.
Varieties. There are several types of bulgur, differing in particle size: coarse, medium, and fine. They are used in different dishes, with coarse bulgur for salads and fine bulgur for stuffing.
Comparison with other grains. In terms of nutritional value, bulgur surpasses many other grains, such as white rice and pasta, due to its high fiber content and low glycemic index.
Use in vegetarian dishes. Bulgur is actively used in vegetarian and vegan cuisine. It is an excellent substitute for meat ingredients in various recipes, such as stuffed cabbage or patties.
Comparison with couscous. Although bulgur and couscous are often confused, bulgur is made from whole wheat grains, while couscous is a processed product made from semolina.
Comparison with rice. Bulgur has a richer flavor and texture compared to regular white rice, making it a more interesting choice for many dishes.
