Bulgur Benefits
LeThis Middle Eastern staple sounds more exotic than it is; bulgur is what’s left after wheat kernels have been steamed, dried, and crushed. This cereal grain has been a food staple for years because it offers an inexpensive source of low-fat protein, making it a wonderfully nutritious addition to your low-calorie meal plan.
High in fiber and protein, and low in fat and calories, bulgur is another food that offers bulk and nutrients to fill you up without adding pounds. One thing to keep in mind, a cup of bulgur has fewer calories, less fat, and more than twice the fiber of brown rice.
Bulgur doesn’t lose much from its minimal processing; it remains high in protein and minerals. That means it’s an ideal
foundation for meals, allowing you to skip higher-fat protein sources, like most meats.
Bulgur is also a standout in terms of its fiber content, just like whole wheat, and can help keep your digestive tract healthy as a result. The insoluble fiber it contains absorbs water, promoting faster elimination of waste, which prevents the formation of an environment that promotes the development of carcinogens.
Bulgur and Lentil Salad
The best lentils for this hearty salad are French green lentils or black beluga lentils. They’re more likely to stay intact while cooking than brown lentils.
Ingredients
• 1 cup green or beluga lentils, rinsed and picked over
• 1 small onion, cut in half
• 2 garlic cloves, slightly crushed
• 1 bay leaf
• Salt to taste
• 1 cup fine or medium bulgur
• 4 scallions, thinly sliced (more to taste)
• 4 to 6 radishes, thinly sliced
• 1 cup finely chopped parsley
• 2 to 4 tablespoons finely chopped fresh mint
• 1/3 cup fresh lemon juice
• 1 teaspoon cumin seeds, lightly toasted and ground
• 1/2 cup extra virgin olive oil
Directions
1. Combine the lentils, onion, garlic, and bay leaf in a saucepan, and add 2 to 3 cups water, enough to cover by an inch or two. Bring to a gentle boil, add salt to taste, reduce the heat, cover and simmer for 25 minutes until tender but intact. Remove from the heat. Remove and discard the onion, garlic cloves, and bay leaf. Drain.
2. Meanwhile, place the bulgur in a medium bowl, and add salt to taste. Cover with 2 cups hot or boiling water, and allow to sit for 20 to 25 minutes until most of the water is absorbed. Drain through a strainer and squeeze out the water.
3. Combine the lentils, bulgur, scallions, radishes, parsley, and mint in a large bowl or salad bowl. Whisk together the lemon juice, cumin, salt and pepper to taste, and the olive oil. Toss with the salad, and serve
Spicy Lentils Soup
Ingredients
• 2 cups red lentils, picked over and rinsed
• 1 serrano chile pepper, chopped (remove seeds for less heat)
• 1 large tomato, roughly chopped
• 1 1/2-inch piece ginger, peeled and grated
• 3 cloves garlic, finely chopped
• 1/4 teaspoon ground turmeric
• Kosher salt
• 1/4 cup roughly chopped fresh cilantro, plus more for topping
• 1/4 cup Greek yogurt
• Naan or other flatbread, for serving
Directions
1. Combine the lentils, onion, garlic, and bay leaf in a saucepan, and add 2 to 3 cups water, enough to cover by an inch or two. Bring to a gentle boil, add salt to taste, reduce the heat, cover and simmer for 25 minutes until tender but intact. Remove from the heat. Remove and discard the onion, garlic cloves, and bay leaf. Drain.
2. Meanwhile, place the bulgur in a medium bowl, and add salt to taste. Cover with 2 cups hot or boiling water, and allow to sit for 20 to 25 minutes until most of the water is absorbed. Drain through a strainer and squeeze out the water.
3. Combine the lentils, bulgur, scallions, radishes, parsley, and mint in a large bowl or salad bowl. Whisk together the lemon juice, cumin, salt and pepper to taste, and the olive oil. Toss with the salad, and serve
Bulgur With Swiss Chard, Chickpeas, and Feta
Ingredients
• 1 cup bulgur (medium or coarse grade)
• Salt to taste
• 1/4 cup extra virgin olive oil
• 1 pound Swiss chard, heavy stems removed, washed well
• 4 large garlic cloves, finely chopped
• One 15-ounce can of chickpeas, drained and rinsed (or 1 1/2 cups cooked chickpeas)
• 1/4 cup chopped fresh dill or parsley
• Freshly ground black pepper to taste
• 3 ounces feta cheese, crumbled or cut into small squares
Directions
1. Bring 2 cups of water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, and cover and simmer for 20 minutes or until the water is absorbed. Remove from the heat and uncover. Place a clean dish towel over the pan, then replace the lid. Allow sitting undisturbed for 10 minutes.
2. Preheat the oven to 350 degrees. Oil a 2-quart baking dish. Toss the cooked bulgur with 1 tablespoon of olive oil and spread it in the baking dish in an even layer.
3. Add water to a steamer pot, and bring to a boil. Place the Swiss chard in the steamer (you can use a pasta pot with an insert for this), and steam until it wilts about four to five minutes. Drain, rinse with cold water, and squeeze out the excess water with your hands. Chop coarsely and transfer to a bowl.
4. Heat another tablespoon of the olive oil in a small frying pan. Add the garlic. Cook, stirring, just until fragrant and translucent, 30 seconds to a minute, and scrape into the bowl with the chard. Add the remaining 2 tablespoons of olive oil, the chickpeas, and dill. Season with salt and pepper, and toss together.
5. Lay the chard mixture over the bulgur. Top with the feta, and gently push the feta cheese down into this mixture. Bake for 30 minutes or until sizzling. Serve hot.
References
http://well.blogs.nytimes.com
