Bulgur is becoming more and more popular in our country, and healthy eating enthusiasts eagerly include it in their daily menu, also as a replacement for more frequently used products. If bulgur groats instead of rice is this a good idea? Absolutely – it’s worth knowing more about its properties, because they are really impressive.
Let’s start with how bulgur is made – it is made from durum wheat, the most valuable variety of this grain. The grains are boiled, then dried and ground, and thanks to this method of processing, the high content of valuable health ingredients is preserved.
In 100 g of cooked portion of bulgur we have approximately 83 kcal and 3 g of proteinas well as a small amount of fat. Bulgur is also a good source of vitamin B – especially thiamine, riboflavin and niacin. It also contains minerals:
- magnesium – supports concentration, reduces stress, supports the proper functioning of the immune system and the health of bones and teeth.
- potassium – maintains acid-base balance, regulates blood pressure, and ensures proper functioning of muscles, including the heart.
- calcium – helps in proper blood clotting and wound healing, regulates the permeability of cell membranes.
- iron – responsible for the transport of oxygen in the body, it also participates in the formation of erythrocytes in the bone marrow, and also has antioxidant properties.
- phosphorus – building material of bones and teeth, supports proper metabolism, reduces muscle pain after exercise.
Moreover, thanks to its high fiber content (it has more fiber than rice or millet), bulgur supports proper intestinal function, helps regulate digestion and prevents constipation. Interestingly, the glycemic index of bulgur is lower than that of couscous, and it also has more iron than barley. As you can see, bulgur compares really well to other products.
Without a doubt Bulgur is a versatile ingredientsuitable for various types of dinner dishes, but also for sweet breakfasts, for example. Its mild flavor goes perfectly with many vegetables and meat.
Stuffed peppers are a dish quite well known in Polish cuisine. In many homes, hollowed out peppers are stuffed with rice and minced meat. However, I have a different proposition today – see for yourself peppers stuffed with meat and bulgur tastes just as good.
Ingredients list:
- 300 g of minced meat,
- 1 onion,
- 8 peppers,
- a glass of vegetable broth,
- half a cup of bulgur groats,
- 4 tablespoons of oil,
- a teaspoon of oregano,
- a spoon of tomato paste,
- salt and pepper to taste
- chopped dill (optional).
Start by cooking the bulgur according to the instructions on the package. After cooking, set aside for a while.
Chop the onion finely and fry in a pan. Add minced meat, fry, season with salt, pepper and oregano.
Mix the cooked bulgur with the stuffing to create a thick stuffing.
Wash the peppers, cut off the upper parts and remove the seeds, then fill them with the previously prepared filling.
Grease an ovenproof dish with oil, arrange the stuffed peppers in it and pour the vegetable broth – this is to prevent them from drying out during baking. Bake at 180 degrees Celsius for 40 minutes.
After baking, pour the liquid from the dish and mix it with a spoon of tomato paste to create a delicious sauce. You can also sprinkle the peppers with dill.
Source: Terazgotuje.pl
