High in fiber and protein, and low in fat and calories. 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. It’s an ideal foundation for meals, allowing you to skip higher-fat protein sources, like most meats.
Another health bonus, bulgur has more fiber than oats, buckwheat, or corn. Plus, its quick cooking time and mild flavor make it ideal for those new to whole grain cooking. Its ability to fill you up with few calories is great for weight-loss dieters.
How to prepare it: soak bulgur before using. Some moisten the grain with cold water and knead it. Others pour boiling water over it and let it swell on its own.
This is the method I use:
Pour boiling water over bulgur, in a three-to-one ratio. Cover with a plastic wrap or a dish and let it soak for 20 to 30 minutes. Drain away excess water. If you like your bulgur chewier, let it sit longer to absorb more water.