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- iHaveNet.com: Recipes
Lori Zanteson
Bulgur -- the main ingredient in this Asian Tabouleh Salad recipe -- has been an integral part of Middle Eastern cuisine for thousands of years
Indigenous to the Mediterranean region, bulgur has been an integral part of Middle Eastern cuisine for thousands of years. Biblical references, in which it is referred to as arisah, meaning "first of the coarse meal," indicate it was prepared by the Babylonians, Hittites and Hebrews 4,000 years ago, and by the Romans, Arabs and Egyptians as early as 1,000 B.C. This staple was declared one of five sacred crops, along with rice, millet, barley and soybeans, by the Chinese Emperor in 2,800 B.C.
Bulgur (Triticum spp.) is cracked wheat that has been parboiled, dried and broken into granules of varying sizes. Some small Middle Eastern villages still retain the ancient preparation of boiling large pots of wheat for days, spreading it on rooftops to sun dry, and then cracking the kernels into coarse pieces before sieving them into different sizes for various uses. Though most often made from durum wheat, any wheat can be made into bulgur. Bulgur, a whole grain, has all the associated benefits, such as healthy weight and gastrointestinal health, due to its rich nutrient profile. A one-cup serving provides 33 percent Daily Value of dietary fiber, along with 15 percent DV of magnesium and 55 percent DV of manganese, two important minerals for healthy bones. In addition, bulgur contains a host of health-protective phytochemicals concentrated in the bran and germ, which include lignans, phytosterols, phenolic acids and flavonoids.
Current scientific evidence, reported in the May 2011
Available prepackaged and in bulk bins, bulgur stores well for about six months in a tightly sealed, refrigerated container, such as a glass jar (to prevent rancidity.) Many different grinds of this nutty tasting grain are available, from coarse to fine. Coarse grinds take longest to cook, making them suited to stuffings, pilafs, artisan breads and casseroles. Medium and finer grinds work well in cereals, side dishes, and salads, including tabouleh, its best known use. Bulgur cooks quickly and is as versatile as rice, interchangeable in most recipes.
Recipe adapted courtesy
Asian Tabouleh Salad Recipe
Prep Time: 20 minutes
Cook time: 25 minutes
Yield: Serves 4
Asian Tabouleh Salad Recipe Ingredients
1/2 cup bulgur
1 cup water
1 (1 pound) bag frozen Asian vegetables
Dressing:
1/2 teaspoon honey
1 tablespoon olive oil
1 teaspoon soy sauce
1 tablespoon lemon juice
2 teaspoons dried cilantro
1 teaspoon ground ginger
Fresh ground pepper, optional
In a saucepan, boil bulgur in water. Cover and set aside for 25 minutes until liquid is absorbed.
Defrost frozen vegetables in a microwave safe dish.
In a large bowl, whisk all remaining dressing ingredients together. Stir in vegetables and bulgur.
Nutritional Information per Serving:
129 calories, 4 grams (g) fat, 20 g carbohydrates, 3 g protein, 4 g fiber, 52 milligrams sodium.
Notable Nutrients:
1 cup bulgur, cooked
Calories: 151
Dietary Fiber: 8 g (33 percent DV)
Protein: 6 g (11 percent DV)
Iron: 1.7 mg (10 percent DV)
Magnesium: 58 mg (15 percent DV)
Manganese: 1 mg (55 percent DV)
(DV = Daily value)
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Asian Tabouleh Salad - Good Nutrition in Whole Grain Bulgur
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