Bulgur Wheat - Nutrition Facts, Health Benefits & Recipes
Nutritional Information (100g)
Bulgur wheat is a whole grain that offers essential nutrients and is an excellent source of fiber.
- Calories: 83 kcal
- Carbohydrates: 18.6 g
- Fiber: 4.5 g
- Protein: 3.1 g
- Fat: 0.2 g
- Magnesium: 7% of the Daily Value (DV)
- Manganese: 55% of the Daily Value (DV)
- Iron: 6% of the Daily Value (DV)
- Potassium: 2% of the Daily Value (DV)
Bulgur wheat is low in calories and rich in fiber, making it a great addition to a healthy, balanced diet.
Health Benefits of Bulgur Wheat
- High in Fiber: Bulgur is an excellent source of dietary fiber, which promotes digestive health and helps regulate blood sugar levels.
- Supports Weight Management: With its high fiber content and low calorie count, bulgur can help you feel fuller for longer, aiding in weight control.
- Heart Health: Whole grains like bulgur have been linked to lower cholesterol levels and a reduced risk of heart disease.
- Rich in Minerals: Bulgur is packed with essential minerals like manganese, magnesium, and iron, contributing to overall health and wellbeing.
- Low Glycemic Index: Bulgur has a low glycemic index, meaning it releases energy slowly and helps keep blood sugar levels stable.
Potential Risks and Side Effects
- Gluten Content: Bulgur contains gluten and is not suitable for individuals with celiac disease or gluten sensitivity.
- Overconsumption: Although healthy, consuming large amounts of bulgur can lead to excessive fiber intake, which may cause digestive discomfort.
Delicious Bulgur Recipes
1. Bulgur Salad (Tabbouleh)
A refreshing and nutritious Middle Eastern salad made with bulgur, fresh herbs, and vegetables.
Ingredients:
- 1 cup bulgur
- 2 cups water
- 1/2 cup chopped parsley
- 1/4 cup chopped mint
- 2 tomatoes, diced
- 1 cucumber, diced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
Cook the bulgur in water until tender, then drain. Mix with chopped herbs, vegetables, olive oil, and lemon juice. Season with salt and pepper and serve chilled.
2. Bulgur Pilaf
A hearty and flavorful bulgur pilaf, perfect as a side dish or a light meal.
Ingredients:
- 1 cup bulgur
- 1 onion, chopped
- 1 bell pepper, diced
- 2 cups vegetable broth
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
In a pan, heat the olive oil and sauté the onion and bell pepper until soft. Add the bulgur and stir for a few minutes. Pour in the broth, cover, and simmer until the liquid is absorbed. Season with salt and pepper before serving.