Bulgur wheat grain is a form of wheat that has been partially cooked and then dried, leaving the whole grains intact. The grains are then cracked or left whole, depending on the milling grade, and are an important staple in Middle Eastern, Mediterranean, and other cuisines. It is known for being a versatile and nutritious food, rich in fiber, protein, and essential vitamins.

Nutritional Profile (per 100 grams):

• Calories Approximately 342 kcal.
• Protein About 12.3 grams, providing a good source of plant-based protein.
• Fat About 1.3 grams, with a low fat content.
• Carbohydrates About 76 grams, mainly starches.
• Fiber About 18 grams, significantly contributing to digestive health.
• Vitamins and Minerals Rich in B vitamins like niacin and folates, as well as manganese, magnesium, iron, and phosphorus.

Bulgur wheat grain is valued for its ease of cooking and slightly nutty flavor. It is a staple food for salads like tabbouleh, soups, pilafs, and other dishes and is particularly appreciated for its health benefits, including its ability to aid in weight management and support cardiovascular health.

Considerations:

Culinary Use Versatile and quick to prepare, it can be used in salads, like tabbouleh, in soups, stews, or as a base for hot and cold dishes.

Health Benefits Supports digestion, cardiovascular health, and helps with weight management thanks to its high fiber content (2).

Storage Store in an airtight container in a cool, dry place to preserve freshness and quality.

References_____________________________________________________________________

(1) Dorra ST, Farah D, Nesrine H, Wafa A, Youkabed Z. Drying Behavior of Bulgur and Its Effect on Phytochemical Content. Foods. 2022 Apr 6;11(7):1062. doi: 10.3390/foods11071062. PMID: 35407147; PMCID: PMC8997585.

Abstract. The objective of this study was to determine the influence of two types of dryers (hot air oven and vacuum dryer) and the yellow berry percentage (1.75%, 36.25%, 43.25%) on the drying process and phytochemical content of bulgur. Results showed that the Midilli model successfully described the moisture diffusion during drying at 60 °C in all bulgur samples, where an increase in yellow berry percentage generated an increase in moisture content. Effective diffusion coefficient (Deff) increased significantly (p ≤ 0.05) from 7.05 × 10-11 to 7.82 × 10-11 (m2.s-1) and from 7.73 × 10-11 to 7.82 × 10-11 (m2.s-1) for the hot air oven and vacuum dryer, respectively. However, it decreased significantly with a decrease of yellow berry percentage. It was concluded that the vacuum dryer provided faster and more effective drying than the hot air oven. Total polyphenol (TPC), total flavonoid (TFC), and yellow pigment contents (YPC) of bulgur were investigated. TPC ranged between 0.54 and 0.64 (mg GAE/g dm); TFC varied from 0.48 to 0.61 (mg QE/g dm). The YPC was found to be between 0.066 and 0.079 (mg ß-carotene/100g dm). Yellow berry percentage positively and significantly affected the TPC, TFC, and YPC contents due to the hard separation of the outer layers from the starchy grain during the debranning step.

(2) Tacer Caba Z, Boyacioglu MH, Boyacioglu D. Bioactive healthy components of bulgur. Int J Food Sci Nutr. 2012 Mar;63(2):250-6. doi: 10.3109/09637486.2011.639748. 

Abstract. Bulgur has been one of the most important traditional Durum wheat products in Turkey and Middle Eastern countries for ages. The objective of this study was to reveal the composition of some healthy components of industrial bulgur samples produced in Turkey. Total starch, resistant starch, dietary fibre and total phenolic contents and their high-performance liquid chromatography (HPLC) profile and antioxidant capacity of bulgur samples using 2,2-diphenyl-1-picrylhydrazyl (DPPH) and 2,2'-azino-bis(3-ethylbenzthiazoline-6-sulphonic acid (ABTS) radical scavenging activity methods were investigated. The results showed that total dietary fibre ranged between 5.8 ± 0.7 and 8.2 ± 0.7% and resistant starch between 2.1 ± 0.2 and 2.8 ± 0.2%. Moreover, phenolic content with an average of 59.5 ± 5.2 mg Gallic acid/100 g dry matter and a moderate level of antioxidant capacity with an average of 22.2 ± 2.4% DPPH scavenging activity and 563.3 ± 60.7 μmol Trolox Equivalent Antioxidant Capacity/100 g dry matter of ABTS scavenging activity add value to the health benefits of bulgur product.