Bulgur Wheat – Bulgur wheat is the main ingredient used in Bulgur Salad (Turkish Recipe). It takes it popularity in side dishes. It is a very convenient and versatile food as it takes very little time to cook. Bulgur Wheat is a mixture of groats (hulled kernels of various cereal grains such as oat, wheat, rye, and barley.

Bulgur wheat is a whole wheat grain that has already been cracked and partially pre-cooked. It is high in fiber, low in fat and calorie.

Bulgur Salad Turkish Recipe

Bulgur Wheat Nutrition Facts

• Iron
• Magnesium
• Potassium
• Zinc
• Niacin
• Copper
• Phosphorous
• Manganese
• Fiber
• Dietary protein

One cup of cooked bulgur wheat contains

• 151 calories
• 0.4 grams of fat
• 8.2 grams of dietary fiber
• 5.6 grams of protein
• Naturally cholesterol free

It is more beneficial for health than refined wheat as it contains a high concentration of minerals, vitamins, antioxidants, and fiber. Few calories and fats make it an important food for consumption.

Health Benefits of Bulgur Wheat

• Improves digestion
• Improves blood sugar
• Improves bone strength
• Helps cardiovascular health
• Increases immunity
• Boosts circulation
• Helps in weight loss
• Prevents chronic diseases
• Improves growth and helps in recovering from injury or illness
• Fights insomnia

Bulgur Salad (Turkish Recipe)

INGREDIENTS

• ½ Cup bulgur (small grain, washed and drained)
• 1 medium size tomato
• 4 green onions
• 1 Cubanelle Pepper
• ½ Red Bell Pepper
• 10 Fresh mint leaves
• 1 Cup Parsley
• 1 Teaspoon Salt
• 1 Tablespoon Red Pepper Paste (hot)
• 1 Tablespoon Tomato Paste
• 2 Tablespoon Pomegranate Paste or Grenadine Syrup
• 4 – 5 Tablespoon Olive Oil

PREPARATION

Step – 1

Wash and drain bulgur. Place bulgur in a large bowl filled with hot water. Leave it for 15 – 20 minutes with the cover on. Wash and drain for few times.

Step – 2

Cut tomatoes in small cubes

Step – 3

Cut green onions in small pieces

Step – 4

Discard the seeds of Cubanelle pepper and cut into small pieces

Step – 5

Cut the Red Bell peppers into small pieces

Step – 6

Cut the mint leaves into small pieces

Step – 7

Cut parsley in small pieces

Step – 8

Place bulgur, red pepper paste, and tomato paste in a bowl and knead them well for 2 – 3 minutes

Step – 9

Add in all vegetables and salt in the bulgur mix and toss.

Step – 10

Add in pomegranate paste and olive oil lastly and toss.

Step – 11

Arrange the bulgur salad in a salad bowl of your choice

For More Recipes: Turkish Cuisine