Bulgur Wheat – Bulgur wheat is the main ingredient used in Bulgur Salad (Turkish Recipe). It takes it popularity in side dishes. It is a very convenient and versatile food as it takes very little time to cook. Bulgur Wheat is a mixture of groats (hulled kernels of various cereal grains such as oat, wheat, rye, and barley.
Bulgur wheat is a whole wheat grain that has already been cracked and partially pre-cooked. It is high in fiber, low in fat and calorie.
Bulgur Salad Turkish Recipe
Bulgur Wheat Nutrition Facts
- Iron
- Magnesium
- Potassium
- Zinc
- Niacin
- Copper
- Phosphorous
- Manganese
- Fiber
- Dietary protein
One cup of cooked bulgur wheat contains
- 151 calories
- 0.4 grams of fat
- 8.2 grams of dietary fiber
- 5.6 grams of protein
- Naturally cholesterol free
It is more beneficial for health than refined wheat as it contains a high concentration of minerals, vitamins, antioxidants, and fiber. Few calories and fats make it an important food for consumption.
Health Benefits of Bulgur Wheat
- Improves digestion
- Improves blood sugar
- Improves bone strength
- Helps cardiovascular health
- Increases immunity
- Boosts circulation
- Helps in weight loss
- Prevents chronic diseases
- Improves growth and helps in recovering from injury or illness
- Fights insomnia
Bulgur Salad (Turkish Recipe)
INGREDIENTS
- ½ Cup bulgur (small grain, washed and drained)
- 1 medium size tomato
- 4 green onions
- 1 Cubanelle Pepper
- ½ Red Bell Pepper
- 10 Fresh mint leaves
- 1 Cup Parsley
- 1 Teaspoon Salt
- 1 Tablespoon Red Pepper Paste (hot)
- 1 Tablespoon Tomato Paste
- 2 Tablespoon Pomegranate Paste or Grenadine Syrup
- 4 – 5 Tablespoon Olive Oil
PREPARATION
Step – 1
Wash and drain bulgur. Place bulgur in a large bowl filled with hot water. Leave it for 15 – 20 minutes with the cover on. Wash and drain for few times.
Step – 2
Cut tomatoes in small cubes
Step – 3
Cut green onions in small pieces
Step – 4
Discard the seeds of Cubanelle pepper and cut into small pieces
Step – 5
Cut the Red Bell peppers into small pieces
Step – 6
Cut the mint leaves into small pieces
Step – 7
Cut parsley in small pieces
Step – 8
Place bulgur, red pepper paste, and tomato paste in a bowl and knead them well for 2 – 3 minutes
Step – 9
Add in all vegetables and salt in the bulgur mix and toss.
Step – 10
Add in pomegranate paste and olive oil lastly and toss.
Step – 11
Arrange the bulgur salad in a salad bowl of your choice
For More Recipes: Turkish Cuisine
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