Bulgur Wheat Salad Chinese Foody from www.chinesefoody.com
Introduction
Bulgur wheat is a nutritious and versatile ingredient that can be used in a variety of dishes. It is made from cracked wheat that has been parboiled, making it quick and easy to cook. Bulgur wheat is high in fiber, protein, vitamins, and minerals, making it a healthy addition to any meal. In this blog post, we will explore some delicious and easy bulgur wheat recipes that you can try at home.
Ingredients
For most bulgur wheat recipes, you will need the following ingredients: - Bulgur wheat - Water or chicken/vegetable broth - Olive oil - Salt - Pepper In addition to these basic ingredients, you can also add a variety of vegetables, herbs, and spices to enhance the flavor of your dish. Some popular additions include: - Onion - Garlic - Tomatoes - Cucumber - Parsley - Mint - Lemon juice - Cumin - Paprika
Instructions
Here are some simple instructions for cooking bulgur wheat: 1. Rinse the bulgur wheat in a fine-mesh strainer under cold running water. 2. In a medium saucepan, bring 2 cups of water or chicken/vegetable broth to a boil. Add 1 cup of bulgur wheat, 1 tablespoon of olive oil, and a pinch of salt and pepper. 3. Reduce the heat to low and cover the saucepan with a tight-fitting lid. Simmer for 15-20 minutes, or until the bulgur wheat is tender and the liquid has been absorbed. 4. Fluff the bulgur wheat with a fork and serve hot.
Bulgur Wheat Salad
One of the most popular ways to enjoy bulgur wheat is in a salad. Here is a simple and delicious bulgur wheat salad recipe: Ingredients: - 1 cup bulgur wheat - 2 cups water or chicken/vegetable broth - 1/2 cup chopped fresh parsley - 1/2 cup chopped fresh mint - 1/2 cup chopped cucumber - 1/2 cup chopped tomatoes - 1/4 cup chopped onion - 2 tablespoons olive oil - 2 tablespoons lemon juice - Salt and pepper to taste Instructions: 1. Cook the bulgur wheat according to the instructions above. 2. In a large bowl, combine the cooked bulgur wheat, parsley, mint, cucumber, tomatoes, and onion. 3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. 4. Pour the dressing over the salad and toss to combine. 5. Serve chilled.
Bulgur wheat is a nutritious and healthy ingredient that is packed with fiber, protein, vitamins, and minerals. One cup of cooked bulgur wheat contains: - Calories: 151 - Protein: 5.6 grams - Fiber: 8.2 grams - Fat: 0.4 grams - Carbohydrates: 33.8 grams - Calcium: 16 mg - Iron: 1.3 mg - Magnesium: 76 mg - Potassium: 148 mg - Zinc: 0.8 mg Bulgur wheat is also low in sodium and cholesterol, making it a heart-healthy choice for those who want to maintain a balanced diet.
Conclusion
Bulgur wheat is a versatile and nutritious ingredient that can be used in a variety of dishes. Whether you prefer it in a salad, pilaf, or as a side dish, bulgur wheat is a healthy and delicious addition to any meal. With its nutty flavor and chewy texture, bulgur wheat is sure to impress your taste buds and keep you feeling full and satisfied. So why not give bulgur wheat a try today and see what delicious recipes you can create?
