A Middle Eastern Staple…

Bulgur wheat is a common ingredient in many Mediterranean cuisines and is especially popular in the Middle East. It can be used in soups, salads, stuffing and pilafs. It has a high nutritional value and is often used as a substitute for rice or couscous as a side dish.

Check out the nutritional benefits:

  • Low in fat and calories, but high in protein and fibre
  • Rich source of Iron, can help prevent deficiency of this vital mineral
  • Bulgur is a good source of vitamin B6, folate, and pantothenic acid
  • 100g of Bulgur contains about 0.61 mg manganese – approximately 30% of the daily recommended amount
  • Bulgur is also a good source of calcium and magnesium – great for maintaining healthy bones

How to cook Bulgur Wheat

  • Put 200g of Bulgur in a heat resistant bowl
  • Add 300ml of boiling water, cover and leave to rest for 15 to 20 minutes
  • Add a little olive oil or butter and season to taste. Separate grains with a spoon