Serving: 4, Prep and cook time: 30 - 40 minutes
Tip: Bulgur is cooked like rice in this recipe
1) Chop scallions, leave the top green part of 2 of the scallions aside to chop and add as a garnish
2) Chop carrot
3) Boil 2 cups of water, and add 1 cup of boiled water to bulgur wheat, let it sit for 8-10 minutes until it gets fluffy
1) Heat saucepan in high heat and add olive oil to cover base of the pan
2) Once hot, add chopped scallions to pan and lower heat to medium
3) When scallion are soft, add bulgur wheat (with water you had it sit in), and add a bit of butter
4) Wait 1 min
5) Add 1 cup of water, chopped carrot, cumin, salt and pepper, increase heat to bring to boil and cover with lid
6) Once boiling, reduce heat and stir bulgur around so as to not let it stick to pan and wait 10-15 mins.
7) Once you start to see water disappear, taste it and if hard, add a little bit of water. If not necessary, remove from heat, stir and let it sit so that remaining water evaporates
8) Once fully cooked add to bowl and garnish with chopped parsley leaves, remaining scallion, add walnuts and raisins or chopped tomatoes to your hearts content and enjoy!
Great pairing for grilled chicken
Bulgur wheat has a long history! In approximately 2,800 B.C., the Chinese emperor Shen Nung declared it one of five sacred crops along with rice, millet, barley and soybeans.
The process for making bulgur wheat originated in the Mediterranean region and has been popular in many Middle Eastern dishes for thousand of years.
Bulgur used to be made by boiling whole wheat kernels in water, followed by sun drying, and then stone ground to crack the kernels. Now this is done with machinery.
Bulgur is an edible cereal grain made from dried, cracked wheat and is parboiled. Parboiling extends the shelf life by making it resistant to mold contamination and insects, and makes it easier and quicker to cook. It also makes it high in resistant starch reducing the glycemic index, which is 46, much better than white rice – 76, and even brown rice -66.
This ingredient not only is easy to prepare and delicious, but is full of nutritional and health benefits.
According to NutritionData, 1-cup (182-gram) serving of cooked bulgur offers:
Because bulgur is a fiber-rich whole grain, it may have a positive impact on heart health, weight loss, blood sugar control and digestive health.
Bulgur is easy to cook and has a similar consistency to quinoa or couscous. The cooking process is similar too in that boiling water is used to soften the grain.
We encourage you to try out some new recipes to incorporate into your salads or pilafs, or even eat for breakfast. Share with us your creations by tagging us on social media @yummmynaturalfoods or e-mail us!
You can find our bulgur in your local supermarket in South Florida or in Amazon. If you want your local supermarket to carry our bulgur wheat, let them know by commenting below or directly communicating with your store.
If you have any health problems, please consult your physician/ nutritionist, before proceeding.
About the author
My name is Camila, and I curate recipes from the web, friends and family to share them with you! I love food but I'm learning to cook so I can keep enjoying this pleasure!
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