A Middle Eastern Staple…

Bulgur wheat is a common ingredient in many Mediterranean cuisines and is especially popular in the Middle East. It can be used in soups, salads, stuffing and pilafs. It has a high nutritional value and is often used as a substitute for rice or couscous as a side dish.

Check out the nutritional benefits:

• Low in fat and calories, but high in protein and fibre
• Rich source of Iron, can help prevent deficiency of this vital mineral
• Bulgur is a good source of vitamin B6, folate, and pantothenic acid
• 100g of Bulgur contains about 0.61 mg manganese – approximately 30% of the daily recommended amount
• Bulgur is also a good source of calcium and magnesium – great for maintaining healthy bones

How to cook Bulgur Wheat

• Put 200g of Bulgur in a heat resistant bowl
• Add 300ml of boiling water, cover and leave to rest for 15 to 20 minutes
• Add a little olive oil or butter and season to taste. Separate grains with a spoon