Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low-calorie vegetarian and vegan food ingredient. Bulgur wheat is not suitable for those on a gluten-free diet.
Though bulgur wheat is most commonly found in tabouli (tabbouleh) salad, you can use it just like rice or any other whole grain, such as barley or quinoa. Instead of rice, try pairing your favourite vegetable stir-fry or vegetable curry with whole grain bulgur.
Nutritionally, Bulgar is a better alternative to both white and brown rice.
Whole wheat, like bulgur, is richer in nutrients and vitamins than refined, processed wheat, which has been stripped of many beneficial ingredients. Low in fat, high in fiber and rich in minerals, bulgur wheat is a healthy dietary choice.
Just follow the steps below carefully and do it yourself.
Ingredients:
2 cups bulgur wheat
3 Tablespoon coconut oil (substitute Peanut or Vegetable oil)
1/2 medium onion (thinly sliced)
2-3 bay leaves
2 heaped tablespoons tomato paste (or 5 tablespoons Nigerian stew base)
1 teaspoon each thyme & curry
2 seasoning cubes
Salt – to taste
1 teaspoon chili pepper
1 teaspoon ginger granule (powder)
Direction:
Pour bulgur into a large bowl and cover with generous amount of warm water. Set aside for 45 minutes. Pour into a colander and rest to remove water.
Place a large pan on medium-high heat. Heat up oil. Add in onion and bay leaves, stir-fry until onion is translucent and fragrant (3-4 minutes). Add tomato paste, stir to combine. Reduce heat to low-medium. Cover pot and leave to cook for 5 minutes.
Add in all spices and 1 cup of water. Stir thoroughly to combine. Add Bulgur, stir-fry on medium-high heat for 4-5 minutes. Cover pan and turn off heat. Leave pan covered for 10 minutes.
