bulgur

{{Short description|Cereal food made from the groats of several different wheat species}}

Bulgur ({{langx|tr|bulgur}}; {{langx|az|bulğur}}; {{Langx|hy|բլղուր|translit=blghur}}; {{langx|fa|بلغور|bolġur/balġur|groats}}),{{cite dictionary|url=http://www.merriam-webster.com/dictionary/bulgur |title=Bulgur|date=15 July 2023 |dictionary=Merriam-Webster Dictionary}} or Borghol ({{langx|arz|برغل|borġhol}}),{{cite web |url=http://dictionary.reference.com/browse/burghul |title=Burghul | Define Burghul at Dictionary.com |publisher=Dictionary.reference.com |access-date=2014-03-20 |archive-date=2016-02-17 |archive-url=https://web.archive.org/web/20160217000359/http://dictionary.reference.com/browse/burghul |url-status=live }} is a cracked wheat foodstuff found in Egyptian cuisine, South Asian cuisine and West Asian cuisine.

Characteristics

{{nutritional value | name=Bulgur, cooked

| water=78 g

| kJ=350

| protein=3.08 g

| fat= 0.24 g

| carbs=18.58 g

| fiber=4.5 g

| sugars=0.10 g

| calcium_mg=10

| iron_mg=0.96

| magnesium_mg=32

| phosphorus_mg=40

| potassium_mg=68

| sodium_mg=5

| zinc_mg=0.57

| vitC_mg=0.0

| thiamin_mg=0.057

| riboflavin_mg=0.028

| niacin_mg=1.000

| vitB6_mg=0.083

| folate_ug=18

| vitA_ug=0.0

| vitA_iu=1

| vitE_mg=0.01

| vitD_ug=0

| vitK_ug=0.5

| source_usda = 1

| note=[https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients USDA Nutritional Database]

}}

Bulgur is distinct from cracked wheat, which is crushed wheat grain that, unlike bulgur, has not been parboiled.{{cite book|author1=Celine Steen|author2=Tamasin Noyes|title=The Great Vegan Grains Book: Celebrate Whole Grains with More than 100 Delicious Plant-Based Recipes * Includes Soy-Free and Gluten-Free Recipes!|url=https://books.google.com/books?id=t8H_CgAAQBAJ&pg=PA11|date=15 November 2015|publisher=Fair Winds Press|isbn=978-1-62788-826-4|page=11|access-date=29 October 2017|archive-date=4 July 2023|archive-url=https://web.archive.org/web/20230704013941/https://books.google.com/books?id=t8H_CgAAQBAJ&pg=PA11|url-status=live}} Bulgur is a common ingredient in cuisines of many countries of the West Asian cuisine and Mediterranean Basin.{{cite book|author1=Irina Petrosian|author2=David Underwood|title=Armenian Food: Fact, Fiction & Folklore|url=https://books.google.com/books?id=0oXYX9Qzx9oC&pg=PA58|year=2006|publisher=Lulu.com|isbn=978-1-4116-9865-9|page=58|access-date=2017-10-29|archive-date=2023-07-04|archive-url=https://web.archive.org/web/20230704013944/https://books.google.com/books?id=0oXYX9Qzx9oC&pg=PA58|url-status=live}}{{self-published inline|date=February 2020}}{{cite book|author=LeeAnne Gelletly|title=The Kurds|url=https://books.google.com/books?id=xDCRBQAAQBAJ&pg=PT83|date=17 November 2014|publisher=Mason Crest|isbn=978-1-63355-946-2|page=83|access-date=29 October 2017|archive-date=4 July 2023|archive-url=https://web.archive.org/web/20230704013945/https://books.google.com/books?id=xDCRBQAAQBAJ&pg=PT83|url-status=live}}{{cite book |last=Albala |first=Ken |author-link=Ken Albala |title=Food Cultures of the World Encyclopedia |url=https://books.google.com/books?id=zG1H75z0EYYC&pg=PA261 |date=25 May 2011 |publisher=Greenwood |location=Santa Barbara, CA |isbn=978-0-313-37627-6 |page=261 |doi=10.5040/9798400652585 |oclc=1452736210 |s2cid=60031138 |access-date=29 October 2017 |archive-date=4 July 2023 |archive-url=https://web.archive.org/web/20230704013945/https://books.google.com/books?id=zG1H75z0EYYC&pg=PA261 |url-status=live}} It has a light, nutty flavor.{{cite book|author=Victoria Wise|title=The Pressure Cooker Gourmet: 225 Recipes for Great-Tasting, Long-Simmered Flavors in Just Minutes|url=https://books.google.com/books?id=yWW-22bcSP4C&pg=PA230|date=3 December 2004|publisher=Harvard Common Press|isbn=978-1-55832-201-1|page=230|access-date=29 October 2017|archive-date=4 July 2023|archive-url=https://web.archive.org/web/20230704014029/https://books.google.com/books?id=yWW-22bcSP4C&pg=PA230|url-status=live}}

Bulgur is recognized as a whole grain by the United States Department of Agriculture.{{cite book|author=Jacqueline B. Marcus|title=Culinary Nutrition: The Science and Practice of Healthy Cooking|url=https://books.google.com/books?id=p2j3v6ImcX0C&pg=PT300|date=15 April 2013|publisher=Academic Press|isbn=978-0-12-391883-3|page=561,300}}

=Composition and nutrition=

Cooked bulgur is 78% water, 19% carbohydrates, 3% protein, and contains negligible fat (table). A {{convert|100|g|oz|adj=on|frac=2|abbr=off}} reference serving supplies {{convert|350|kJ|kcal|abbr=off}} of food energy. A study of uncooked samples from different sources found, with some variation between samples, about 9% protein, 11% moisture, 1% ash, 70% starch of which 2–2.8% beneficial resistant starch, 7% fibre, mostly beneficial insoluble fibre.{{cite journal | last1=Tacer Caba | first1=Zeynep | last2=Boyacioglu | first2=M. Hikmet | last3=Boyacioglu | first3=Dilek | title=Bioactive healthy components of bulgur | journal=International Journal of Food Sciences and Nutrition | volume=63 | issue=2 | date=2012 | issn=0963-7486 | doi=10.3109/09637486.2011.639748 | pages=250–256| pmid=22136100 }}

Culinary uses

{{Cookbook}}Image:Bulgur2.jpg

Bulgur does not require cooking, although it can be included in cooked dishes; soaking in water is all that is needed.{{cite web |url=https://www.washingtonpost.com/lifestyle/food/weeknight-vegetarian-dont-cook-these-grains-soak-them/2014/07/14/4c00073c-0927-11e4-a0dd-f2b22a257353_story.html |title=Weeknight Vegetarian: Don't cook these grains. Soak them. |newspaper=The Washington Post |date=15 July 2014 |first=Joe |last=Yonan |access-date=12 October 2018 |archive-date=13 October 2018 |archive-url=https://web.archive.org/web/20181013014254/https://www.washingtonpost.com/lifestyle/food/weeknight-vegetarian-dont-cook-these-grains-soak-them/2014/07/14/4c00073c-0927-11e4-a0dd-f2b22a257353_story.html |url-status=live }}

Coarse bulgur is used to make pottages,{{Cite web| last = Shulman| first = Martha Rose| title = Winter Tomato Soup With Bulgur Recipe| work = NYT Cooking| access-date = 2018-08-30| url = https://cooking.nytimes.com/recipes/1014581-winter-tomato-soup-with-bulgur| url-access = registration| archive-date = 2018-08-30| archive-url = https://web.archive.org/web/20180830110634/https://cooking.nytimes.com/recipes/1014581-winter-tomato-soup-with-bulgur| url-status = live}} while the medium and fine grains are used for breakfast cereals,{{Cite web| title = Breakfast Bulgur Porridge| work = Martha Stewart| access-date = 2018-08-30| date = 2011-01-03| url = https://www.marthastewart.com/315325/breakfast-bulgur-porridge| archive-date = 2018-08-30| archive-url = https://web.archive.org/web/20180830110438/https://www.marthastewart.com/315325/breakfast-bulgur-porridge| url-status = live}} salads such as kısır, pilavs, breads,{{Cite web| last = Shulman| first = Martha Rose| title = Whole Wheat Irish Soda Bread With Bulgur Recipe| work = NYT Cooking| access-date = 2018-08-30| url = https://cooking.nytimes.com/recipes/1014583-whole-wheat-irish-soda-bread-with-bulgur| archive-date = 2018-08-30| archive-url = https://web.archive.org/web/20180830110641/https://cooking.nytimes.com/recipes/1014583-whole-wheat-irish-soda-bread-with-bulgur| url-status = live}} and in dessert puddings such as kheer.{{Cite book| publisher = Tuttle Publishing| isbn = 978-1-4629-0524-9| last = Salloum| first = Habeeb| title = The Arabian Nights Cookbook: From Lamb Kebabs to Baba Ghanouj, Delicious Homestyle Arabian Cooking| date = 2012-02-28| url = https://books.google.com/books?id=v5TTAgAAQBAJ&pg=PA16| access-date = 2018-08-30| archive-date = 2023-08-15| archive-url = https://web.archive.org/web/20230815114434/https://books.google.com/books?id=v5TTAgAAQBAJ&pg=PA16| url-status = live}}{{Cite web| title = Recipe: Bulgur pudding with fruit, nuts and honey| work = Los Angeles Times| date = 11 May 2013| access-date = 2018-08-30| url = http://www.latimes.com/food/la-fo-bulgur-rec3-20130511-story.html| archive-date = 2018-08-30| archive-url = https://web.archive.org/web/20180830110327/http://www.latimes.com/food/la-fo-bulgur-rec3-20130511-story.html| url-status = live}} Bulgur porridge is similar to frumenty, a cracked wheat porridge that was a staple of medieval cuisine.{{Cite book| publisher = Chelsea Green Publishing| isbn = 978-1-60358-671-9| last = Rogosa| first = Eli| title = Restoring Heritage Grains: The Culture, Biodiversity, Resilience, and Cuisine of Ancient Wheats| date = 2016-07-01| url = https://books.google.com/books?id=dWCiDAAAQBAJ&pg=PA171| access-date = 2018-08-30| archive-date = 2023-08-15| archive-url = https://web.archive.org/web/20230815114259/https://books.google.com/books?id=dWCiDAAAQBAJ&pg=PA171| url-status = live}}{{Cite book| publisher = Stackpole Books| isbn = 978-0-8117-4430-0| last1 = Diehl| first1 = Daniel| last2 = Donnelly| first2 = Mark P.| title = Medieval Celebrations: Your Guide to Planning and Hosting Spectacular Feasts, Parties, Weddings, and Renaissance Fairs| date = 2011-04-13| url = https://books.google.com/books?id=C3y2ouPmZLIC&pg=PA89| access-date = 2018-08-30| archive-date = 2023-08-15| archive-url = https://web.archive.org/web/20230815114300/https://books.google.com/books?id=C3y2ouPmZLIC&pg=PA89| url-status = live}}

In breads, it adds a whole-grain component. It is a main ingredient in kibbeh and in tabbouleh salad. It is often used where rice or couscous could be used. In Indian and Pakistani cuisine, bulgur is often used as a cereal to make a porridge with milk and sugar, or a savory porridge with vegetables and spices. It can be used to accompany other dishes in the same way as pasta or rice; it may be mistaken for rice because it has a similar appearance, although the texture is different.

Armenians prepare bulgur as a pilaf in chicken stock, with or without sautéed noodles, or cooked with tomatoes, onions, herbs and red pepper. The fine grind is used for making eech, a bulgur salad similar to tabbouleh, prepared with tomato paste, fresh tomatoes, cucumbers, parsley, olive oil, and other salad ingredients to personal taste. Pomegranate molasses, which is sour and sweet, is commonly used instead of lemon juice to add tartness.

In Greece, it is known as {{lang|el|πλιγούρι}} ({{lang|el-Latn|pligouri}}) and in Cyprus as {{lang|el|πουρκούρι}} ({{lang|el-Latn|pourkouri}}), where it is used to make {{lang|el|κούπες}} ({{lang|el-Latn|koupes}}, known as {{lang|tr|içli köfte}} in Turkish), a variety of kibbeh. It is deep-fried, with a crust made of fine bulgur, flour, oil, salt and egg, filled with ground meat (beef and/or pork), onions, parsley and spices.

The Saudi Arabian version of bulgur, popular in Nejd and Al-Hasa, is known as {{lang|ar-Latn|jarish}} ({{langx|ar|جَريش}}).{{cite magazine| magazine=Saudi Aramco World|title=Food from Saudi Arabia|first=Lyn|last=Maby| url=https://archive.aramcoworld.com/issue/197506/flavored.with.tradition-food.from.saudi.arabia.htm|archive-url=https://web.archive.org/web/20150107071043/http://www.saudiaramcoworld.com/issue/197506/flavored.with.tradition-food.from.saudi.arabia.htm |archive-date=2015-01-07 |url-status=live|pages=32–40|date=November–December 1975}}