Looking for a way to gobble up your whole grains that doesn’t involve a piece of toast or a bowl and milk? Or maybe you’re over eating starchy pasta and white rice for the umpteenth time. Perhaps you just want a side dish that explodes with flavor and is as easy to make as it is filled with nutrients. If any of these apply to you, I’ve got one word for ya: bulgur.
Bulgur is nutritious. Bulgur is delicious. Bulgur is inexpensive. And bulgur is a mystery to many. Heck, it’s so little known and used here in America that even the spelling of its name is an issue. Some spell it as “bulgar,” or you might see it as “bulghur” or even “burghul.”
That’s all gonna change, starting now. Here’s the deal: Bulgur is whole-grain wheat that’s been parboiled, dried and ground. This is all good news for you because, like white rice, it cooks quickly, in less than 15 minutes. Unlike white rice, the bran has only been partially removed, meaning this stuff retains a ton of nutrients and good-for-your-body things like fiber, protein and even iron, while being low in fat, sodium and sugars. In that regard it’s like brown rice or wild rice, except it takes much less time to cook.
What’s it like? Chewy and a bit nutty in flavor, and it resembles super-size couscous when cooked. The stuff has been a staple in the Middle East and Mediterranean regions for ages, and is used for everything from breakfast to a fried snack. In the U.S., you can find it at health-minded markets such as Sprouts and some bigger grocers, as well as online as sites like Amazon.com.
If you’ve ever had the stuff, it’s likely been in tabbouleh, a salad that’s served slightly chilled or at room temperature that, in addition to being bulked up with bulgur, is loaded with fresh tomatoes, crisp cucumber, onion, parsley and mint, tossed lightly in lemon juice and olive oil. It’s amazing on a summer day and a very satisfying way to sneak in grains to fussy kids and adults alike. Think of this nutritious side as the antithesis to those fat-laden Chinese chicken salads that so many unsuspecting diners think are healthy.
You can make this at home with just a few dollars, and with the satisfaction that comes from making such a delicious and healthful dish so quickly and easily. Let’s get started.
TERRIFIC TABBOULEH
(Serves 6-8)
- 2 cups uncooked bulgur wheat
- Half a red onion (about 1 cup), chopped fine
- 2 cups flat-leaf (Italian parsley) chopped
- 1/2 cup green onions, chopped small
- 1/4 cup fresh mint, chopped
- 2 Roma tomatoes, chopped small
- 1 medium cucumber, peeled and chopped small
- 3 tablespoons lemon juice
- 3 tablespoons olive oil (I recommend extra virgin)
- Salt and pepper to your liking
- Music to make it by: Barenaked Ladies, “Everything to Everyone.”
Step 1: Since tabbouleh is served at room temperature or slightly chilled, we’ll want to make the bulgur first. You can do this the night before or a few hours ahead of time. Follow the directions on the packet; as a guideline, I use a 2-to-1 ratio of water to bulgur in the pot, add a pinch of salt for taste, bring to a boil, cover and then simmer on low roughly 13 minutes or until most the liquid is absorbed. There, you just made bulgur.
Step 2: After the bulgur has been chilled, gather all other ingredients except the lemon juice and olive oil, cut them up and mix them together in a bowl.
Step 3: Add the bulgur, mix well, then toss with the lemon juice and olive oil. Sprinkle on some salt and pepper, toss again and taste, adding more of any ingredient you wish.
Congratulations: You just made tabbouleh. You can serve it on a big leaf of Romaine lettuce, as-is in a bowl, or any other tasty way you can dream up. It makes a great side dish or can even be a meal for vegetarians or those wishing for something lighter.
And now that you have a bag of bulgur in your pantry, I hope you’ll keep experimenting. You can use it in stuffing, soups or to bulk up countless other dishes. Bulgur can be equally satisfying in colder months when served warm and dressed simply with olive oil, salt and pepper.
Source: iwanttocook.com (defunct blog)
