Bulgur

Bulgur is a cereal that has only recently been talked about in the post-Soviet countries, before that it was practically not known in this territory. A paradox – since bulgur can rightfully claim the title of one of the oldest cereals in the world.

There are many names for this cereal: bulgor, burgul, gurgur, pliguri. In countries with rich culinary traditions – India, Armenia, the Mediterranean and the Middle East – this cereal is one of the most common and popular side dishes for meat and fish dishes. According to historians, the preparation of bulgur in these regions began four thousand years ago.

General characteristics and manufacturing technology

In fact, bulgur is not some mysterious cereal crop, but ordinary wheat. There is, however, one important “but”: for the preparation of bulgur, only grain is used that was harvested during the period of milk maturity. Briefly, the process of making this cereal can be described as follows: the grain is dried, cleaned of bran, steamed, and then crushed. The result is something resembling corn grits of fairly coarse grinding.

In fact, the process of making bulgur is laborious and consists of many steps.

So, in rural areas in the Middle East, bulgur begins to be harvested in the summer. The grain is carefully sorted and cleaned, after which it is boiled in huge vats, mixing thoroughly. When the wheat becomes soft, it is dried by spreading it on a clean surface in a thin layer. As a rule, drying lasts for three days, moreover, the grain is stirred twice a day. As a result of such drying, boiled wheat decreases in size.

The next step is peeling. The grain is moistened again, after which it is placed in stone mortars and beaten with wooden hammers. Then the future cereals are again sent to dry, as a result of which the bran is separated. It is believed that it is at this stage of processing that bulgur acquires its nutty flavor.

The final stage is the grinding of cereals. As a rule, hand mills are used for this. After grinding, the product is divided into three fractions using sieves, depending on the size of the particles. It is noteworthy that the taste of bulgur of fine, medium and coarse grinding is significantly different, and it is used to prepare different dishes.

Of course, the industrial production of bulgur differs from the “handicraft”, but the essence remains the same. The grain is first saturated with moisture for a long time, then subjected to steam treatment, and at the final stage it is dried, crushed and divided into fractions.

Ready-made bulgur has a distinct aroma of nuts, as well as a very pleasant, original and piquant taste, which does not need to be emphasized with additional spices or sauces. In addition, this porridge is incredibly nutritious.

Types of bulgur

As noted above, bulgur is divided into several types depending on the size of the particles. Moreover, both the size of whole (not crushed) grains and the size of the fractions formed after the grinding process are taken into account.

Whole bulgur. This is a whole grain of wheat that has not yet been crushed, but has gone through all the other stages of processing. This type of cereal is most often used for stuffing vegetables, and also as a dressing for first courses.

Coarse-grained bulgur. It is smaller than whole. Pilaf and dolma are usually prepared from it.

Midyat bulgur. These are small grains, from which pilaf is most often prepared.

Small bulgur. Crushed grains that are used as a dressing for soups, as a component of salads or as an ingredient in desserts.

In addition, there is the so-called dark bulgur. It is made from a special variety of wheat. In terms of its chemical composition, it practically does not differ from other varieties of cereal, but it is distinguished by a high calorie content.

Finally, there is still unpolished bulgur – grains from which the shell has not been removed. It is believed that it boasts a higher content of nutrients, and therefore adherents of a healthy diet are very fond of it.

At the same time, many manufacturing enterprises have their own classification of bulgur types depending on the size of the fractions: for example, they can divide small bulgur into chopped and semi-chopped.

Calorie and chemical composition

Given the fact that bulgur is a ground wheat, it is not surprising that the chemical composition of this cereal is in many ways similar to ordinary wheat grain.

Bulgur is considered a product with high biological activity. He is a real storehouse of B vitamins, playing the “first violin” in energy metabolism. The chemical composition of bulgur contains vitamin B4 (28,1 mg per 100 g of product), which is a powerful hepatoprotector that allows the liver to recover after taking antibiotics or alcohol, and also neutralizes the consequences of dietary errors. Vitamin B1 (0,23 mg) normalizes appetite, and also helps to endure intellectual and emotional overload more easily. Vitamin B2 (0,115 mg) helps our body absorb the iron that comes from outside along with food, and also maintains a healthy thyroid gland. Vitamin B5 (1,05 mg) is needed to regulate the functioning of the adrenal glands. In addition, it helps us absorb other beneficial substances that come with food. Vitamin B6 (0,3 mg) helps absorb fats and process proteins. Vitamin B9 (27 mcg) plays an important role in stabilizing the emotional background.

In addition, the porridge contains vitamin K (1,9 μg), which regulates blood clotting processes, and vitamin E (0,06 mg), which increases the body’s resistance and slows down the aging process.

As for the mineral composition, bulgur is an excellent source of potassium (410 mg), which is vital for maintaining a healthy heart muscle. Magnesium (164 mg) is also present in the porridge, which, together with calcium (35 mg), is responsible for the condition of bone and dental tissue. Phosphorus (300 mg) is useful for intensive work requiring intellectual effort. Copper (335 micrograms) helps maintain a healthy digestive tract and prevents anemia.

Bulgur also contains unsaturated fatty acids, saccharides and natural fibers. Fiber (18,3 g) acts as a natural scrub for the intestines, helping to bind and remove toxic substances from the body.

At the same time, bulgur is a cereal with a high energy value. Its calorie content is 342 kcal per 100 g of dry product. The nutrient composition is as follows: 12,3 g of protein, 1,3 g of fat and 75,9 g of carbohydrates.

Useful properties of cereals

The beneficial properties of bulgur are due to its unique chemical composition. Among them, first of all, it is necessary to highlight the following:

1. Reducing the risk of diseases of the cardiovascular system. One of the main causes of heart problems is an increase in the blood levels of the amino acid homocysteine. Vitamin B6 and folic acid present in the chemical composition of bulgur effectively reduce this indicator. As a result, the likelihood of a heart attack is reduced to a minimum.
2. Fight against chronic inflammatory processes. In a study published in the American Journal of Clinical Nutrition in 2008, scientists found that betaine, which is present in the chemical composition of cereals, prevents the development of arthritis and other inflammatory joint diseases.
3. Prevention of oncological diseases. First of all, we are talking about oncology of the digestive tract. It is believed that by binding and removing toxins, the fiber present in the composition of the product helps prevent the development of cancer.
4. Prevention of diseases of the biliary tract. The dietary fiber contained in cereals helps food pass through the intestines faster, reducing the secretion of bile. In addition, the body begins to use insulin reserves more efficiently, and the level of cholesterol derivatives, triglycerides, also decreases in the blood. As a result, the likelihood of stones in the gallbladder is significantly reduced.
5. The solution to the problem of “lazy” intestines. Bulgur is recommended for constipation and diverticular bowel disease.
6. Reducing the likelihood of developing type XNUMX diabetes.
7. Help with weight loss. It would seem that this is a paradox, since the calorie content of bulgur is quite high. However, this porridge has the ability to saturate very quickly – so a large portion simply cannot be mastered.

Use in cooking

As noted above, bulgur has been used in cooking for over four thousand years. During this time, culinary experts have invented many ways to cook bulgur. However, so that the finished dish does not disappoint, several important nuances should be taken into account.

We cook correctly

The main guarantee that a bulgur dish will be tasty is the ability to cook this cereal correctly.

First of all, keep in mind that, unlike many other cereals, you should not soak bulgur before cooking. Yes, in the end it will cook much faster, but there is a high risk that the grains will be overcooked and you will end up with an unappetizing mess.

You can cook bulgur both in water and in milk, depending on what dish you are preparing. Maintaining the correct proportion of liquid and grain plays a huge role. If you are preparing a side dish for vegetables, meat or fish, then take one part of the cereal to two parts of water.

Ways of preparation

There are many ways to cook bulgur, but the most popular are cooking in a saucepan, in a slow cooker, in a frying pan and in the oven. Each of these options has its own nuances:

1. To cook bulgur in a saucepan, take one part of the groats and two parts of boiling water. Pour the cereal with boiling water, cover the pan with a lid and put on fire. As soon as the future dish boils, remove it from the heat. Without opening the lid, let the dish brew for an hour. In this case, it is better to wrap the pan with a warm cloth. In the event that you want the spicy flavor of the nut to be felt brighter, fry it in butter for five minutes before boiling bulgur.
2. It is also very easy to cook bulgur in a slow cooker. Pour one part of cereal into the bowl and pour two parts of water. Close the lid and put the multicooker in the “Extinguishing” mode for twenty minutes. Five minutes before the end of the specified time, add a little butter and mix.
3. It is better to take a frying pan for cooking bulgur with a wide bottom and a deep one. Fill it with water and bring it to a boil. After the water boils, salt, add spices if desired and pour in the cereal. Please note – the water should cover it completely, and the layer of liquid above it should be the same as the layer of porridge. Simmer over very low heat until the water has completely evaporated.
4. One of the most time-consuming ways to cook bulgur is in a pot in the oven. One part of the cereal is poured into a pot and two parts of water are poured. The container is placed in an oven preheated to three hundred degrees. After half an hour, you should check whether the water has boiled away. In the event that there is no liquid left, but the porridge is still too hard, pour half a glass of water into it and mix. In fifteen to twenty minutes the dish will be ready.

Cooking “bride soup” in Turkish

One of the legendary dishes of Turkish cuisine is bulgur soup, or, as it is called in this country, “soup of the bride.” According to custom, in order for family life to be happy, before the wedding, the bride must prepare this dish for her relatives without fail. Some supermarkets in Turkey even sell a special dry mix for this soup, which includes lentils, bulgur, spices and dried vegetables.

To prepare the “soup of the bride” you will need the following ingredients: 150 g bulgur, 150 g red lentils, 2,5 liters of vegetable broth or water, one onion, two tablespoons of tomato paste, three tablespoons of dried paprika, the same amount of vegetable oil, tea a spoonful of dried mint and 10 peas of allspice.

Pour cold water or broth into a saucepan. Pour in the lentils and bring to a boil. Then add the bulgur, which before that should be fried in butter over high heat for five minutes. Add paprika and peppercorns, cover and lower heat.

Fry the onion in vegetable oil until it becomes transparent. Then, adding tomato paste to it, simmer over low heat and pour the mixture into a saucepan. Pour in the mint and salt.

Cover the pot with a lid and leave it on low heat until the lentils and bulgur are soft. Already in the plate, sprinkle the dish with cilantro or parsley.

Cooking bulgur with vegetables

To prepare this dish you will need: 250 g bulgur, one bell pepper, the white part of one leek, a clove of garlic, one eggplant, one tomato, three tablespoons of olive oil, a teaspoon of curry, a pinch of cinnamon, salt, ground black pepper, thyme and oregano to taste.

Cut the eggplant and pepper into medium-sized cubes. Also cut the tomato into cubes. Finely chop the garlic, cut the onion into thin rings.

Heat olive oil in a frying pan, add cinnamon and curry and heat for a minute. After that, add the vegetables and quickly fry them, stirring constantly, for seven minutes. Add oregano and thyme.

Add bulgur and mix thoroughly. After that, put the bulgur with vegetables into a ceramic pot and pour 0,5 liters of water into it. Stir, cover with foil and send to the oven preheated to 180 degrees for half an hour.

Cooking spicy vegetables with lemon bulgur

To prepare this dish, you will need: 140 g of bulgur, two small eggplants, one bell pepper, two tablespoons of olive oil and liquid honey, a teaspoon of adjika, juice and zest of half a lemon, five sprigs of fresh mint and thick Greek yogurt.

Cut the pepper in half. Remove the stem and seeds. Cut into large pieces. Cut eggplant into cubes.

In a small bowl, mix honey, adjika and olive oil. Pour half of the mixture over the vegetables and stir. Heat a grill pan over medium heat and sauté peppers and eggplant over medium heat for ten minutes until dark scorch marks appear.

Boil water in a saucepan and add bulgur to it. Salt. Boil for ten minutes. Then drain in a colander and transfer to a large bowl. Pour the remaining spice mixture over the porridge and squeeze the lemon juice into it.

Grate the lemon zest on a fine grater, coarsely chop the mint leaves and add to the bulgur. Stir. Arrange the bulgur on a platter, arrange the vegetables on top and serve with Greek yogurt.

Spices and spices

The taste of bulgur is so original that it is not necessary to additionally reveal it with the help of spices or spices. If you still decide to make the dish more spicy, then the choice of seasoning depends on what kind of dish you are preparing.

So, if bulgur is used as a side dish, then thyme, thyme, marjoram or basil will suit it. If the cereal will be used for stuffing vegetables, then you can add a little dried mint. Bulgur, which is served with meat dishes, is combined with sage, especially if the meat is very fatty.

With what is combined

Bulgur is an amazing cereal because it goes well with almost any ingredient: vegetables, fish and meat, as well as fruits.

Most often, this cereal is used to make porridge. It can be made not only salty, but also sweet. The nutty taste of bulgur is perfectly set off by dried fruits, such as dried apricots, dried pineapples or raisins.

Fresh vegetables also go well with this product. Fresh mint will give a special piquancy to a salad of greens and bulgur.

However, most often bulgur is used as a side dish for meat. In the East, it is customary to serve it with pork in order to neutralize the fat content of this product. Pork is often baked in the oven along with bulgur, so that the grits are saturated with meat juice.

What can be substituted in recipes

Bulgur is often used as an ingredient in complex dishes. What to do if, having already started cooking, you find that you forgot to buy the necessary cereals?

You can replace bulgur with other cereals, however, only if the unusual taste of this ingredient is not of fundamental importance to you. In this case, ordinary wheat groats or couscous will do. They will help to achieve a similar consistency of the finished dish, and the appearance will not be too different.

Before adding couscous or wheat grits to a dish, go for a little trick. Fry the cereal in butter. This will give it a special flavor with hints of nuts, vaguely reminiscent of the aroma of bulgur.

How to choose and store

Regrettably, but, in the presence of a wide range of useful properties, bulgur has one very significant drawback. On the territory of Russia, as well as in other post-Soviet states, it is not produced. Therefore, if you decide to purchase a package of domestic bulgur, you run the risk of getting something that only remotely resembles this unique cereal. As a rule, high-quality bulgur is produced in Turkey and other eastern countries.

Study the packaging carefully. It must be completely intact. It is best if the cereal is packed in transparent cellophane – so you can visually inspect the contents of the container. There should be no foreign matter. Quality cereals should not be sticky.

At home, pour the bulgur into a glass, hermetically sealed container. In order to prevent insects from getting into the cereal, it is better to play it safe and warm it up in the oven before that.

Harm and contraindications

Despite the rich chemical composition, high content of macro- and microelements, vitamins and other useful substances, bulgur cannot be recommended for uncontrolled consumption. This cereal, like other products, has contraindications.

First of all, this cereal contains gluten. Therefore, people suffering from its individual intolerance are prohibited from using bulgur. Celiac disease can present with dyspepsia and severe weakness.

You should also take into account the high calorie content of this cereal. It is not worth getting involved in dishes from it for those who seek to get rid of extra pounds, as well as for people with disorders in the endocrine system.

A contraindication for the use of bulgur is also gastritis with high acidity and inflammatory diseases of the gastrointestinal tract.

Use in cosmetology

Bulgur is a cereal that has found wide application in cosmetology. Based on it, many home remedies for skin beauty are made.

So, for example, you can pamper yourself with a nourishing mask for the face and décolleté. To do this, mix 50 g of bulgur boiled in milk with 100 ml of warmed milk. Add one egg yolk and a teaspoon of liquid honey, then mix thoroughly. Before applying the mask, cleanse the skin of the face and steam it. You can use this remedy twice a week for two months. Then you should take a break for a month, after which you can start the cycle again. It should be noted that already after several procedures, the skin is tightened, its tone increases, and fine wrinkles become less noticeable.

You can also prepare an anti-cellulite composition from bulgur. To do this, pour 100 ml of olive oil into 50 g of finely ground cereals. Stir and add a few drops of grapefruit oil to the mixture. Apply the finished composition to problem areas from the bottom up and massage for ten to twenty minutes. After that, go under a warm shower. Do not forget to apply a nourishing cream to the skin afterwards. The procedure should be repeated every other day for a month.

From bulgur, you can prepare a useful and effective facial scrub. To do this, pour a teaspoon of sugar into one spoonful of finely ground dry cereals and add a tablespoon of vegetable oil. You can also add cinnamon to the tip of a knife to warm up the skin properly. Mix the mixture thoroughly and apply on the face, then massage along the massage lines for ten minutes. After that, wash your face and apply your usual cream. This scrub should be used once a week.