Bulgur: calories per 100 grams

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Bulgur is a durum wheat groat that has first been heat treated and then dried, after which it is completely cleaned and crushed. There are three types of grinding: coarse, fine, very fine. Finely ground grains are called koftelik, and coarse grains are called pilavlik. The grains are similar in appearance to corn grits or couscous, but still differ in nutritional properties.

Popularity

On the shelves of stores, bulgur appeared quite recently and instantly gained popularity among Europeans, because it is an unusually low-calorie and tasty product. The calorie content of boiled bulgur is 83 kcal per 100 grams. For many years, cereals have been given special preference in the countries of the Middle East.

For example, in Turkey there are up to ten types of cereals. The advantage lies in the ability to successfully replace rice, pearl barley or couscous bulgur. The calorie content of the dishes will be as low as possible. When cooking, the cereal does not boil soft, and the grains do not lose their shape. It also goes well with fish, vegetable and meat dishes, and thanks to bulgur groats,the calorie content of the dishes is minimal. Excellent for various types of stuffing. Coarse grains are usually used for hot dishes, and fine grains are chosen for salads, with the exception of cooking meatballs or kyuft.

Taste

The main and distinctive feature of bulgur groats is the calorie content, it is quite low, and the nutritional value is high. Thanks to its aroma and light nutty taste, dishes combined with bulgur are unique and especially tasty. And the advantage over other whole grains is an increase in almost three times the volume of the finished product. It turns out that when preparing 100 grams of dry cereal, the weight of the finished dish is 300 grams.

Composition

Incredibly high value whole grain bulgur has a very low calorie content per 100 g. Due to the minimal processing of the shell, saturated with microelements, all useful substances remain in the cereal.

100 grams of dry cereal contains 8 grams of fiber, 12.5 grams of protein, 70 grams of carbohydrates, fat - 1.7 grams. Calorie content is 350 kcal.

During the weight loss process, it is worth cooking bulgur, the calorie content per 100 grams of boiled cereal is, as already mentioned, 83 calories, so during the diet it is an indispensable product, thanks to which you can easily satisfy your hunger. This cereal is a godsend for people who are overweight and suffering from diabetes. But excessive use of this product for people with chronicgastritis is not recommended.

Useful properties

Bulgur is not only a tasty product, but also extremely useful due to the colossal combination of minerals and vitamins of groups B and E. Groats are easily absorbed in the body. The ideal work of the digestive tract provides a high content of fiber in the grains. The presence of potassium, iron, selenium, phosphorus, manganese, choline, vitamins B5, B2, B6, B9, K, PP in bulgur makes it an incredibly useful product, and it also contains a fairly large amount of folic acid, which is so necessary for the female body. Bulgur has a fairly low glycemic index. The calorie content and the content of nutrients make this cereal indispensable in cooking.

Contraindications

The only contraindication is for those people in whom the gluten contained in bulgur can cause allergic reactions.

Bulgur and diet

In the dietary diet, the main criterion for using bulgur is its proper preparation. In Eastern countries, cereals are cooked using a large amount of vegetable or butter, and this method is definitely not suitable for dieting.

The only and correct way to cook bulgur is soaking. Grains must be poured with warm boiled water until completely swollen. Soaking time depends on the grain size. If the grains are finely ground, then the soaking time will be less than for large grains.

After full swelling of bulgurready to be added to salads and various dishes. To diversify the diet menu, you can mix cereals with herbs or wrap them in lettuce leaves. The result is an original and absolutely dietary dish. For this type of food, dolma cooked with the addition of bulgur is also ideal. An amazing combination of grape leaves and cereals will make the taste of the dish unique.

Turkish side dish

First of all, fry the vermicelli for 4 or 5 minutes. Next, you need to gradually add one glass of bulgur and mix slowly. Then pour in water, add 25 g of tomato paste and s alt to taste. For 10 minutes on low heat, let the future side dish sweat, then cover and cook for another 10 minutes until the grains are completely swollen. In parallel, you need to boil one glass of lentils and, when ready, mix all the ingredients, add greens and 15 grams of lemon juice.

Tabbouleh salad

For cooking you will need olive oil, bulgur, green onions, tomatoes, parsley, mint, basil and lemon juice.

First you need to soak the right amount of small cereals until completely swollen, then put in a dish without additional washing. Tomatoes are desirable to choose dense varieties, they should be cut into small enough cubes. Also chop the onion and mix it in a separate container with s alt, chopped parsley, basil and mint. Add lemon juice and mix, then let the ingredients soak for 10 minutes. Byafter a while, add olive oil and mix again. Next, you need to combine all the components and put in a salad bowl. Garnish with mint and basil leaves. The finished dish must be put in the refrigerator for complete impregnation, after which it can be served.

Salad is ideal for eating during a diet, as it includes cereals such as bulgur. For 100 grams of the finished product, there are 143 kcal, 2 grams of protein, 8 grams of fat, 12 grams of carbohydrates.

Fragrant Tabbouleh salad with great taste will look great on the table and will be a great addition to the hot.

Soup with bulgur

This recipe presents another way to cook cereals: boiled bulgur. Calorie content per 100 grams will be 85 kcal.

For cooking you will need: bulgur - 150 grams, a pinch of mint, 3 tbsp. ground bell pepper, 150 grams of lentils, onion, 2 tbsp. tomato paste, 3 tbsp. vegetable oil (preferably olive oil), s alt and spices to taste.

Place the lentils in water, bring to a boil, then add the bulgur, bell pepper and spices. Simmer for 10 minutes.

At this time, finely chop the onion and fry for about two minutes until golden brown, add the tomato paste and mix.

Next, you need to add the fried onion and mint to the pan and cook for another 20 minutes until tender. Greens can be used for decoration.

Bulgur with vegetables

For cooking you will need: 4 cloves of garlic, 1 tsp. cumin and coriander, 450 grams of tomatoes, 450 grams of eggplant, 1 cup of bulgur. The calorie content per 100 grams of the finished product will be very low, so it will be an ideal option for weight watchers.

Bulgur must be poured with boiling water and let it brew for 15 minutes. At this time, you need to chop the onion and mix with garlic, cumin, coriander and tomatoes, simmer over low heat. Then you should add eggplant and cereals. Mix well and continue to simmer for another 20 minutes. Sprinkle the finished dish with herbs.

Due to its beneficial properties and unique taste, bulgur has gained a large number of fans around the world. Delicious bulgur dishes perfectly diversify the everyday diet, adding a huge amount of vitamins and nutrients to the body.