Cooking
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Bulgur Casserole – Properties and Application in Cooking
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Table of Contents 8
The market offers numerous types of grains, including buckwheat, barley, spelt, and couscous. Another noteworthy variety is bulgur, originating from the Middle East and being a whole grain. It possesses a range of unique health attributes, making it worth considering for consistent consumption.
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Fundamental details about bulgur grain
Bulgur grain, primarily produced from the hard wheat variety known as triticum durum, is characterized by a high level of gloss and hardness, as well as a high content of protein, gluten, and yellow pigments (J. Leśniowska-Nowak et al. 2020). Originally popular in Turkey and the Middle East, it is now utilized in numerous countries, including Poland (Z. Tacer Caba, M. H. Boyacioglu, D. Boyacioglu 2012). Historically, bulgur grain was predominantly consumed by less affluent individuals, primarily rural dwellers who could not afford rice (A. Dubiński 2017).
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Nutritional composition of bulgur
Bulgur is widely recognized as a healthy product, which is not surprising considering its nutritional composition. This includes B vitamins, phosphorus, zinc, magnesium, or selenium. Moreover, bulgur contains large amounts of dietary fiber and is a source of phenolic compounds and antioxidants (Z. Tacer Caba, M. H. Boyacioglu, D. Boyacioglu 2012). All these nutrients have a beneficial effect on human health, as they limit the increase in blood glucose levels after eating and lower LDL cholesterol levels. Furthermore, they have anti-inflammatory and anti-cancer properties.
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Nutritional composition of 100 g of bulgur, as per USDA Food Data Central:
Calories: 342 kcal, Protein: 12.3 g, Fat: 1.3 g, Carbohydrates: 75.9 g, Fiber: 12.5 g, Phosphorus: 300 mg, Zinc: 1.9 mg, Magnesium: 164 mg, Selenium: 2.3 µg.
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Bulgur grits - usage in cooking
Preparation time: 25 minutes Ingredients (per 1 serving): bulgur grits 1⁄2 package (50 g), feta cheese 2 pieces (30 g), dried tomatoes in oil 4 pieces (28 g), pumpkin seeds one tablespoon (10 g), arugula a handful (20 g), salt a pinch (0.2 g), pepper a sprinkle (0.2 g). Preparation: 1. Prepare bulgur grits according to the instructions found on the packaging. 2. Cut feta cheese into cubes, dried tomatoes into strips. 3. Let the cooked bulgur grits cool, add arugula and spices, mix. 4. Transfer to a bowl, add feta cheese and dried tomatoes, sprinkle with pumpkin seeds. Nutritional value (1 serving): - energy: 370 kcal, - protein: 15.4 g, - fat: 16.0 g, - carbohydrates: 47.5 g.
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Delicious bulgur with sweet apple
Preparation time: 20 minutes Ingredients (per 1 serving):
- Bulgur - half a package (50 g),
- Milk - three quarters of a cup (190 ml),
- Apple - 1 piece (200 g),
- Walnuts - 3 pieces (12 g),
- Water - 4 tablespoons (40 ml),
- Cinnamon - half a teaspoon (2 g),
- Erythritol - 1 teaspoon (5 g).
Preparation:
1. Rinse bulgur in cold water.
2. Pour milk into a pot, add bulgur, and cook for 15 minutes on low heat.
3. Cut the apple into cubes, transfer to another pot, add water, erythritol, and cinnamon, and cook for about 5 minutes.
4. Serve the cooked bulgur with the fried apple and chopped walnuts.
Nutritional value (1 serving):
- Energy: 448 kcal,
- Protein: 14.8 g,
- Fat: 12.6 g,
- Carbohydrates: 76.3 g.
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A bowl of bulgur with chicken and tomato sauce
Preparation time: 30 minutes Ingredients (per serving): Bowl of bulgur 1⁄2 bag (50 g), Chicken fillet 100 g, Tomato piece (170 g), Tomato paste 1 1⁄2 cup (120 ml), Onion paste 15 g, Garlic toothpaste 5 g, Olive oil spoon (5 g), Sunflower paste 10 g, Salt spices (0.2 g), Pepper paste 0.2 g, Sweet pepper juice flavor (2 g) Preparation: 1. Cook bulgur according to package instructions. 2. Wash and cut chicken into cubes. 3. Finely chop onions and garlic and sauté in heated olive oil. 4. Add chicken cubes and cook for about 10 minutes. 5. Blanch tomatoes, peel and cut into cubes. Add the tomato cubes and tomato sauce to the chicken cubes and simmer for about 10 minutes. 6. Add the cooked bulgur and season with salt and pepper. 7. Transfer to a plate and sprinkle with sunflower seeds. Nutritional value (per serving): Energy: 476 kcal, Protein: 34, 7 g, Fat: 14, 1 g, Carbohydrates: 58, 4 g.
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Salad with cassava bulgur, tuna, and corn
Preparation time: 20 minutes Ingredients (per 1 serving):
- cassava bulgur - 1/2 bag (50 g),
- tuna in its own sauce - 1 1/2 cans (60 g),
- canned corn - 3 tablespoons (45 g),
- cottonseed tomatoes - a handful (100 g),
- fresh cucumbers - 50 g,
- spices - spoon (5 g),
- salt - spices (0.2 g),
- pepper - peppers (0.2g).
Preparation:
1. Cook the cassava bulgur according to the package instructions and let it cool slightly.
2. Cut the cottonseed tomatoes in half and dice the cucumber. Add both to the bulgur.
3. Drain the tuna and corn and add to the other ingredients.
4. Add chopped parsley, season to taste with salt and pepper, and mix gently.
Nutritional value (per serving):
- energy: 276 kcal,
- protein: 20.0 g,
- fat: 1.9 g,
- carbohydrates: 49.4 g.
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Tofu and vegetable bulgur porridge
Preparation time: 20 minutes Ingredients (per 1 serving): Bulgur bowl 1⁄2 packet (50 g), Tofu 1 1⁄2 cubes (90 g) Onion plaster (15 g), Garlic cloves (5 g), Olive oil 2 tablespoons (10 g), Spinach two portions (50 g), Red pepper 1/2 portions (75 g), Peppermint teaspoon (6 g), Chili pepper (0.2 g), Salt (0.2 g).
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Scientifically reviewed by a clinical dietitian
• 19.03.2026
Bulgur, dry, fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients (3.11.2022). Dubiński A., Warsztaty kuchni tureckiej, „Awazymyz” 2017, 28(1), 20–23. Leśniowska-Nowak J. et al., Identification of Triticum durum genotypes showing increased tolerance to oxidative stress, „Annales UMCS sectio E Agricultura” 2020, 75(1), 43–65. Tacer Caba Z., Boyacioglu M.H., Boyacioglu D., Bioactive healthy components of bulgur, „International Journal of Food Sciences and Nutrition” 2012, 63(2), 250–256.
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