Bulgur

Bulgar Bulgur, a wheat product, is an ancient processed food which originated in the Mediterranean. Today, bulgur remains an important food in Middle Eastern cuisines. With over 5,000 years of production, it is widely considered to be the first processed food in the world. Its preparation has been traced to Chinese emperors, the Babylonians, the Hebrews and the Romans. When purchased from the store, bulgur is typically found in its parboiled form. With a light and nutty flavor, bulgur is commonly used in pilafs, soups and baked goods.

Key Nutrients

Bulgur provides a healthy source of fiber and especially B vitamins. Bulgur is also low in saturated and unsaturated fat content.

Health Benefits

Vitamin B1 – Thiamine is an important vitamin since it breaks down sugars in the body. Thiamine also helps to support nerve and heart health.

Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.

Vitamin B9 – Folate is an important vitamin for liver function.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Season

Since they store indefinitely, you can find bulgur year round in your supermarket.

Nutrition Information

Per ¼ cup (35 grams):

Calories (cKal): 120
Protein (grams): 4.3
Total Fat (grams): .47
Carbohydrates (grams): 26.55
Fiber (grams): 6.4

Buying and Storing

There are no real issues to consider when buying bulgur besides making sure you are comfortable with the source and brand. They store for a very long time, just make sure to keep in a sealed container, and store for up to one year.