Well-known in the Middle East, bulgur is dried, parboiled wheat that's been ground. You don't have to cook it for a long time like rice and barley and it's rich in B-complex vitamins and fiber. As versatile as rice, it goes well in pilafs, soups, salads, baked goods and casseroles. The most well-known dish that uses bulgur is the tabouli salad, but there are many other ways to boost your fiber intake with bulgur.
Instructions
1. Learn about the different types of bulgur. There are fine, medium and coarse grinds. You should soak the fine and medium versions before cooking. Use 2 parts water to 1 part bulgur when preparing the fine and medium grinds. The coarse version takes 2 1/4 parts water to 1 part grain.
2. Eat a warm and nutritious breakfast by substituting fine bulgur for oatmeal. It has four times as much fiber. Add some butter and a little salt if you don't like your hot cereal sweet, but it's especially good with honey and raw sunflower seeds.
3. Use the fine version for a tabouli salad, which consists of finely chopped parsley and tomatoes, bulgur soaked in warm water but otherwise uncooked, lemon juice and olive oil.
4. Substitute coarse bulgur for rice in your pilaf dishes. Keeping in mind its Middle Eastern origins, bulgur goes well with chick peas or lentils, olive oil and spices such as cardamom and cumin.
5. Make soups and stews using medium bulgur instead of rice or barley. A simple winter soup with onions, carrots, zucchini, white beans and bulgur cooks up quickly and gets you much-needed fiber.
6. Whip up a casserole with medium or coarse bulgur for a high-fiber meal. Zucchini is a mild vegetable that goes well with sharp cheeses and bulgur. Beans, such as lentils or navy, added to bulgur with tomatoes, onions and Middle Eastern spices make a hearty winter meal.
7. Eat bulgur instead of bran in high-fiber baked goods. Use the coarse variety for half the amount of oats in apple crisps. The fine type goes well in muffins and cakes as a nutritious addition to the flour. Add it to whole wheat bread, rolls and pizza dough for an extra fiber boost.
Tags: goes well, fine medium, baked goods, bulgur instead, coarse bulgur, goes well with, medium coarse