Bulgur: caloric content per 100 grams

Bulgur is a group of hard wheat varieties that were first heat treated and then dried, then subject to thorough cleaning and crushing. There are three types of grinding: coarse, thin, very thin. The grains of fine grinding are called coffeel, and the coarse grains are called pival. Externally, the grains are similar to corn croup or couscous, but still have differences in nutritional properties.

Popularity

On the shelves of shops Bulgur appeared quite recently and instantly gained popularity among Europeans, because it is an unusually low-calorie and delicious product. Calorie content of bulgur cooked is 83 kcal per 100 grams. Particular preference for croup for many years is given in the countries of the Middle East.

For example, in Turkey there are up to ten types of cereals. The advantage is the ability to successfully replace rice, pearl barley or couscous bulgur. The calorie content of the dishes will be as low as possible. When cooking the groats are not boiled, and the grains do not lose their shape. Also, it is ideally combined with fish dishes, vegetable and meat, and thanks to the bulgur croup, the caloric content of dishes is minimal. Perfect for various types of stuffing. For hot dishes usually use coarse grains, and for salads are selected small, the exception is the preparation of meatballs or kyufta.

Taste

The main and distinctive feature of bulgur cereals is caloric value, it is rather low, and the nutritional value is high. Thanks to its aroma and light nutty taste, the dishes in combination with bulgur turn out to be unique and especially tasty. And the advantage over other whole-grain crops is an increase of almost three times the volume of the finished product. It turns out that when cooking 100 grams of dry cereals the weight of the prepared dish is 300 grams.

Composition

Unbelievably high value has a solid wheat bulgur, caloric content per 100 g of which is very low. Thanks to the minimal processing of the shell, saturated with microelements, all the useful substances in the croup remain.

In 100 grams of dry cereals contains 8 grams of fiber, 12.5 grams of protein, 70 grams of carbohydrates, fats - 1.7 grams. Caloric content is 350 kcal.

During the process of weight reduction it is worth making bulgur, caloric content per 100 grams of cooked cereal is, as already mentioned, 83 calories, so during the diet it is an indispensable product, thanks to which you can easily satisfy your hunger. This groin is a godsend for people with overweight and suffering from diabetes. But excessive use of this product for people with chronic gastritis is not recommended.

Beneficial features

Bulgur is not only a delicious product, but also extremely useful due to the colossal aggregate of minerals and vitamins of group B and E. Krupa is easily digested in the body. The ideal work of the gastrointestinal tract provides a high content of fiber in the grains. The presence of potassium, iron, selenium, phosphorus, manganese, choline, vitamins В5, В2, В6, В9, К, РР, and also contains a sufficiently large amount of folic acid, which is so necessary for the female organism, makes an incredibly useful product in bulgur. A fairly low glycemic index is possessed by bulgur. Caloric content and the content of useful substances make this cereal irreplaceable in cooking.

Contraindications

The only contraindication is for those people who have gluten, which is contained in bulgur, can cause allergic reactions.

Bulgur and diet

In the dietary diet, the main criterion in using bulgur is its proper preparation. In Eastern countries, cereals are prepared with the use of a large amount of vegetable or butter, and this method clearly does not fit with dieting.

The only and correct way to prepare bulgur is soaking. Groats need to be poured with warm boiled water until full swelling. Soaking time depends on the grain size. If the groats are finely ground, then soaking time will be required less than for large grains.

After full swelling, bulgur is ready to be added to salads and various dishes. To diversify the diet menu, you can mix the rump with greens or wrap in lettuce leaves. The result is an original and absolutely dietary dish. For this type of food is also ideal, prepared with the addition of bulgur dolma. An amazing combination of grape leaves and cereals will make the taste of the dish unique.

Garnish in Turkish

First of all, after 4 or 5 minutes fry the vermicelli. Next you need to gradually pour a glass of bulgur and slowly mix. Then pour in the water, add 25 grams of tomato paste and salt to taste. For 10 minutes on low heat to give the future side dish to sweat, then cover and cook for another 10 minutes until the full swelling of the grains. In parallel, you need to boil one glass of lentils and on readiness to mix all the ingredients, add greens and 15 grams of lemon juice.

Salad "Tabule"

For cooking, you will need olive oil, bulgur, green onions, tomatoes, parsley, mint, basil and lemon juice.

To begin with, the right amount of small grains should be soaked until fully swollen, then put into a dish without additional washing. Tomatoes it is desirable to choose dense varieties, they should be cut in small enough cubes. Also cut into onions and in a separate container mix it with salt, chopped parsley, basil and mint. Add lemon juice and stir, then let the ingredients soak for 10 minutes. After the time has elapsed, add olive oil and mix again. Then you need to combine all the ingredients and put them in a salad bowl. Decorate with mint leaves and basil leaves. The prepared dish should be put in the refrigerator for complete impregnation, after which it can be served to the table.

Salad is ideal for eating during a diet, because it includes croup, such as bulgur. Per 100 grams of the finished product, 143 kilocalories, 2 grams of protein, 8 grams of fat, 12 grams of carbohydrates.

The aromatic salad "Tabule" with great taste will look great on the table and will be a perfect addition to the hot one.

Soup with bulgur

In this recipe, there is another way of making cereals: bulgur boiled. The calorie content per 100 grams is 85 kcal.

For preparation it is required: bulgurah - 150 grams, pinch of mint, 3 tablespoons. Ground pepper, 150 grams of lentils, onions, 2 tbsp. Tomato paste, 3 tbsp. Vegetable oil (better - olive), salt and spices to taste.

Put lentils in water, bring to a boil, then add bulgur, Bulgarian pepper and spices. Simmer for 10 minutes.

At this time, chop the onions finely and fry for about two minutes until golden brown, add the tomato paste and mix.

Next, add the fried onions and mint into a saucepan and cook for another 20 minutes until cooked. You can use greens for decoration.

Bulgur with vegetables

For cooking, you need: 4 cloves garlic, 1 tsp. Cumin and coriander, 450 grams of tomatoes, 450 grams of aubergines, 1 glass of bulgur cereals. Caloric content per 100 grams of the finished product will be very low, so it will be an ideal option for people watching the figure.

Bulgur must be poured with boiling water and let it brew for 15 minutes. At this time, you need to chop the onions and mix with garlic, cumin, coriander and tomatoes, put out on low heat. After that, add eggplant and croup. Stir well and continue to simmer for another 20 minutes. Sprinkle the prepared dish with herbs.

Due to its useful properties and unique taste, Bulgur has a large number of fans all over the world. Delicious dishes from bulgur perfectly diversify the everyday diet, adding an enormous amount of vitamins and nutrients to the body.