Death by Bulgur

Bulgur is a very common grain used in meals in the Middle East, though it may be a mystery to many people in the West, but when cooked properly, with precious few other ingredients added, you will wonder why it hasn’t been on your table sooner.

Bulgur is made of the whole-grain kernels of wheat that are boiled, dried and then further ground before packaging, it has a nutty flavor and a chewy texture. A great option for anyone wanting to add more healthy whole grains to their diet.

Bulgur comes in different grades, a general rule to make it simple, tabbouleh and kibbeh are made with fine bulgur and coarse bulgur goes into pilafs.

What are the benefits of eating bulgur?

• Though bulgur is parboiled which means a very small amount of the grain’s brain is partially removed, it is still considered a whole grain.
• Bulgur is packed with vitamins and minerals like iron, potassium, magnesium and fiber.
• Bulgur has a low glycemic index that means it’s a good option for those with diabetes, it may even lower the risk of diabetes type 2, if eaten regularly.
• Bulgur and fiber-rich foods may promote weight loss and can help you fill up and prevent over-eating
• Studies have shown that eating bulgur regularly may lower the risk of developing cardiovascular diseases.
• Bulgur is slightly lower in calories than other grains such as brown rice and quinoa.
• If eaten regularly bulgur and whole grains could lower inflammation.
• Bulgur is a fast cooking grain, which makes it the answer to your prayers for a fast meal.

Here are 9 authentic Lebanese meals, with precise instructions, that celebrate the healthy grain and will make you fall in love with bulgur!

Mujadara with Bulgur

A frugal meal suitable for vegetarians and vegans and regarded as poor man’s food, filling, nutritious and flavorful.

Mujadara Hamra:

A specialty of south of Lebanon, frugal, healthy, delicious, vegan and ingredients are most probably  found in your household.

Chicken Bulgur Pilaf

Studded with vermicelli and seasoned with freshly grated black pepper.  This makes a comforting lunch or dinner that the whole family can enjoy!

Lying Tabbouleh/ Tabbouleh Khazabeh

Sometimes simple ingredients make the best results – hearty enough to consider it a meal in itself!! Not only this salad is scrumptious, but also rich in minerals and fibers and will keep you full for long.

Kamounit Banadoura/ Tomato Kibbeh

A wonderful combination of earthy ingredients. A home-style recipe that you won’t find on the menu of a Lebanese restaurant. I grew up eating “Kamounit Banadoura”.

Potato Kibbeh/ Kibbet Batata

Potato Kibbeh is quite healthy, tasty and inviting. This is particularly a staple at our house; we make it at least 2 times a month! Serve it with radishes and fresh mint leaves and drizzle some more extra virgin olive oil over the dish just before serving. How delicious!

Bulgur Toamto Pilaf

strongly reminds me of my mother’s cooking. A healthy, frugal and an economical budget stretcher meal like lots of the recipes of south Lebanon. Most recipes of the region have been learned from grandmothers who prepared their meals from their garden or farm produce – tomatoes, bulgur, onions and olive oil.

Pumpkin Kibbeh in a Tray

So delicious and definitely worth preparing!! The payoff here is split between a pumpkin-bulgur dough and a tangy chickpea-onion filling that is loaded with green leafy, sumac, pomegranate molasses and cumin powder!! The end result is a dish singing with flavors!!

Authentic Lebanese Tabbouleh

The mother of all Lebanese salads. Looking for a healthy Mediterranean and flavorful salad? Go no further.

Grab a bag of bulgur and make these recipes! Share your pictures on Facebook or leave a comment below. I would like to know your feeback!