HELP! Need uses for bulgur

[redhotmama]

I recently bought some bulgur as someone mentioned on chat that they use it instead of rice as it is lower in points. Is this true and what can I do with it? Looking for dinner dishes or side dishes to use bulgur in. Also how many points is it and how do you cook it? TIA! :confused:

Diana graemlins/bcbsalute.gif graemlins/wave.gif

[cybergranny]

Hi Diana! Here is the info you requested:

Bulgur
Definitions

Bulgur is white or red, hard or soft, whole-wheat kernels that have been boiled, dried slightly scoured, cracked and sifted for sizing. The result is par-cooked, cracked wheat. Bulgur differs from cracked wheat in that it is pre-cooked.

History

Arab, Israeli, Egyptian and Roman civilizations record eating dried, cooked wheat as early as 1,000 B.C. Evidence shows the Chinese ate this grain food as early as 2,800 B.C. The Roman word for bulgur is cerealis, after Ceres, the goddess of harvest; Israelites called it dagan, a word meaning "bursting kernels of grain"; other Mid-Easterners called it arisah, and it is a mainstay in the diet.

Availability

Bulgur is sold in supermarkets, in bulk bin commodity stores, health food stores and through mail-order under a variety of labels. Packaged in boxes or plastic bags, it may be sold as a pilaf or "tabouli" mix and may be spelled a variety of ways. In the store, it can be found near the pasta, rice or hot cereal, or in a specialty food aisle.

Storage

Bulgur should be stored in air-tight containers in a cool, dry place. It will keep well at room temperature or in the refrigerator for five to six months. Frozen, it keeps indefinitely.

Preparation

Do not wash or rinse bulgur before cooking.

When cooking, avoid lifting the lid; bulgur needs no stirring.

Bulgur can be soaked or cooked to be edible. Use twice the amount of liquid as bulgur. To soak, add hot liquid to bulgur, stir and let stand, covered, 30 minutes or overnight (refrigerated).

Bulgur continues to swell after cooking if moisture is present. It more than doubles in volume, so be sure to use a large enough pan.

Prepared bulgur can be refrigerated or frozen in containers for later use.

Bulgur can be used in meatloaf, soups, stews, casseroles and meats or sauces for Mexican or Italian dishes. To start with, use one part prepared bulgur to two parts meat.

Stir prepared bulgur into waffles, pancakes, muffins, salads or baked goods of all types to add a nutty flavor without the fat.

Experiment with bulgur as a main entrée or side dish with seasonings, vegetables, nuts or small amounts of meats or fish.
To Cook:

STOVETOP Serving
1 (1/2 cup) Bulgar
3 tablespoons Water
1/3 cup + 1 tbsp

Add water to bulgar; boil. Cover; simmer 15 minutes. Let stand 5 minutes.

MICROWAVE Serving
1 (1/2 cup) Bulgar
3 tablespoons Water
3/4 cup

Add 1/4 teaspoon oil and dash of salt

Combine ingredients in a 1 1/2-quart microwave safe container. Cook on high 12 minutes, turning container every 2 minutes. Let stand 5 minutes.

Nutritional value

Bulgur adds fiber, protein and complex carbohydrate to the diet. A serving of bulgur equals 1 ounce (3 tablespoons) dry or ½ cup prepared. One serving provides:

Calories 97
Cholesterol 0 mg
Fat 0.5 g
Iron 0.7 mg
Protein 3.5 g
Selenium 6.0 mcg
Carbohydrates 21.5 g
Dietary Fiber 5.2 g
Folic Acid 7.7 mcg
Potassium 116.0 mg
Sodium 4.8 mg
Zinc 0.6 mg

Calories from:
Carbohydrates 84%
Fat 3%
Protein 13%

Recipes

MEXICAN BULGUR

2 tablespoons butter
1 cup dry bulgur
1 medium onion, chopped
1 cup thinly sliced celery
1/2 red bell pepper, diced
3/4 teaspoon ground cumin
1 teaspoon chili powder
2 1/4 cups beef broth or water
Salt and pepper to taste

Melt butter in skillet on medium heat. Add bulgur and chopped onion; cook until onion is clear and bulgur is golden. Stir in celery, diced pepper, cumin and chili powder; cook for 2 minutes.

Stir in beef broth and bring to a boil. Reduce heat and simmer for 15 minutes or until all liquid is absorbed. Season with salt and pepper. Serves 6

Nutrient Analysis: One serving provides approximately 135 calories, 6 g protein, 21 g carbohydrates, 5 g dietary fiber, 5 g fat, 10.4 mg cholesterol, 304 mg potassium, 34 mg calcium and 757 mg sodium.
2 points per serving
*******************

WHEAT-NUT PILAF

1 tablespoon cooking oil
3/4 cup dry bulgur
1 cup beef or chicken broth or bouillon
2 medium carrots, shredded
1/4 cup chopped walnuts, pecans, cashews or almonds

In a heavy saucepan, heat oil, add bulgur and sauté 5 minutes, stirring occasionally.

Stir in broth, carrots and salt; bring to a boil. Cover; simmer 15 minutes. Remove from heat; let stand covered 5 minutes. Fluff and stir in nuts just before serving. Serves 4

Nutrient Analysis: One serving provides approximately: 221 calories, 5.5 g protein, 31.5 g carbohydrates, 2.5 g dietary fiber, 9 g fat, 0 mg cholesterol, 293 mg potassium and 200 mg sodium.
5 points per serving
*******************

TABOULI

1 cup dry bulgur
1 1/2 cups water
1 bunch green onions, chopped
1 cucumber, diced
3 tomatoes, seeded
1 bunch of parsley

Dressing
1/2 cup vegetable or olive oil
1/2 cup lemon juice
1 teaspoon salt

Add bulgur to water and bring to a boil; cover and simmer 15 minutes. Remove from heat; let stand covered 5 minutes. Mix vegetables with cooked bulgur.

Blend oil, lemon juice and salt and combine with bulgur mixture. Refrigerate at least 2 hours before serving. Serves 7

Nutrient Analysis: Each serving provides approximately: 256 calories, 3.5 g protein, 27 g carbohydrates, 3.5 g dietary fiber, 16 g fat, 0 mg cholesterol, 389 mg potassium, 294 mg sodium.
6 points per serving

******************
Bulgar Pilaf

1/2 pound lentils, washed and picked over
5-1/2 cups water
2 garlic cloves, minced or put through a press
1 bay leaf
1 teaspoon ground cumin
Pinch cayenne pepper
Salt and freshly ground pepper
6 ounces (1 cup) bulgur
2 large onions, thinly sliced
1 tablespoon olive oil
2 tablespoons chopped fresh parsley or cilantro
1/2 cup plain low-fat yogurt for topping

Makes: 6 to 8 servings

Soak the lentils in the water in a large casserole for 1 hour. Add the
garlic, bay leaf, and cumin and bring to a boil. Reduce the heat and simmer
20 to 30 minutes, until tender. Toward the end of cooking, add the cayenne
and salt and pepper to taste.

Stir the bulgur into the lentils (there should be plenty of liquid left),
cover and turn off the heat. Let sit for 20 to 30 minutes, until the bulgur
has absorbed the liquid from the lentils and become tender.

Meanwhile, saute the onions in the olive oil over low heat in a nonstick
skillet until almost caramelized.

Taste the bulgur and lentils and adjust seasonings. Transfer to a serving
platter and sprinkle on the onions and parsley or cilantro. Serve topped
with plain low-fat yogurt, with a crisp green salad on the side.

Per Portion:

Calories Fat Sodium Protein Carbohydrate Cholesterol Fiber

212 3 G 15 MG 11 G 38 G 1 MG 4 G

4 points per serving

[jjhall]

I use the microwave to cook bulghar. Mix one part bulghar with 2 parts liquid, cover it and for 1 cup of bulghar I cook it about 10 minutes. You can use any liquid - broth, juice, water, depending on how you are going to use the grain. If I have it as a side dish with chicken or fish or tofu, I usually use a veggy broth and add pieces of chopped up veggies and herbs.

If you cook it with water or juice, you can reheat it in the microwave for a great hot cereal for breakfast. You can add raisins or other fruit to it.

It's quick, easy and very low in points, so ENJOY!

jj

[cybergranny]

Thank you jj, I think I will have to try it as breakfast. That sounds terrific! :D

[Charski]

Ah, bulgur! (waxing poetic) We love this stuff and have just about totally replaced rice and pasta with the bulgur.

I too cook mine in the MW, I make large batches because it reheats well and I just keep it in the fridge, ready for use.

I found a large casserole that I can do 4 cups bulgur and 8 cups liquid at once...gives me a HUGE amount of bulgur, but since I eat 1 cup at a time and DH 2, it goes pretty quickly!

You can make a very quick "spanish bulgur" by adding 1/2 cup ready made salsa to the cooking liquid before cooking, or simply stir salsa into premade bulgur.

It is great with any sauce or gravy over it - try it as a side to some of the wonderful crockpot recipes on this board.

If I make it with water, then I also love it as a breakfast food...I heat 2/3 cup cooked bulgur with 1/3 cup vanilla soymilk, a few dried cranberries, and some SF pancake syrup for a real treat that sticks with me the whole morning!

And, at 2 points per cup, it's a point bargain too....

Hope you like it as much as we do!

Char

[cybergranny]

Thanks Char. Great info. I also use it but I have a hard time decided whether I like it or couscous better. I love them both! The bulgar is less points (couscous is 3 points per cup). but they are almost interchangable in recipes.

[Charski]

Hi Barbara! graemlins/wave.gif I love couscous too, but in the 18-23 points range, I'm such a "points miser" that I go with the bulgur 99 times out of 100 - and it's SO good that I don't mind. I can't believe how MUCH of it I've eaten in the past year and a half, since joining WW, and still NOT gotten tired of it...I usually get bored with a food after a bit. Not this one though, it's so versatile and so tasty that I see myself helping to support the bulgur industry the rest of my life! :D

Char

[cybergranny]

Cute Char, very cute! ;)

[fourstubbs]

bump smile.gif

[WWCarol]

Bump!

[Yogi]

oh yeah! more bulgar info!! Can't wait to tear into my package and get cookin'!!

[cybergranny]

~*bump*~

[Blue94]

I finally picked up a pound of "cracked wheat bulgar" today at the health food store. I got it in the bulk section 'cause it was only $.59/lb. Figured if I hated it, I didn't lose much money!

I'm trying to figure out how y'all get 2 pts. per cup (should I assume you mean a cooked cup?). The nutritional information on the bin said:

1/4 c. (might have been 1/3 c. - not sure now that I think about it)
150 cal
.5 g fat
4 g fiber

I forgot to check, so I'm not sure if it meant 1/4 c. (or 1/3 c.) cooked or uncooked.

It didn't come with instructions on cooking it, but I saw a box of Arrow-something Mills that had the following instructions:

1/4 c. bulgar
3/4 c. water
mix, stir and nuke for 8-10 minutes

What will size portion will this mixture grow to? Half a cup? A full cup?

I've read over the old bulgar threads, but I'm still confused on the nutritional info and the bulgar to water ratio.

Thanks for any help you can provide.

a scared little bulgar newbie!

[wafa02]

bump

[Joysid]

HI, Is cracked wheat the same as bulgar? is it cooked the same way? thanks, Joyce

[Charski]

Joyce, cracked wheat and bulgur are two different animals.

Bulgur IS cracked wheat, but it has been steamed, and then dried, so you are really only rehydrating it to use it.

Cracked wheat is just that - whole kernals of wheat that have been broken up. I have never cooked it so I can't vouch for how long it will take.

You might do an internet search on Yahoo or Google and see what you come up with though!

Char

[Joysid]

Hi Char,

Thanks for the information.... you really got me hooked on all of these grains. I love them. I cooked the wheatberries and groats in the PC and then parcelled them off into 1 cup servings. I add 1/2 cup pumpkin and a squirt of DaVinci syrup a little splenda and 1 tbls. of PB... It is so good and soooo filling for so little points.
thanks again,
joyce

[luv2lose]

bumping up!!