Bulgur, bulghur, burghul: no matter how you spell the cracked wheat, it's a great grain - includes recipe

Vegetarian Times, April, 1997 by Terry Christofferson

You've seen it in tabbouleh, kibbeh and even pilaf. It has been a staple in the Eastern Mediterranean countries for thousands of years, and folklore has it that the armies of Genghis Khan considered it one of their favorite foods.

Bulgur is cracked wheat that has been parboiled and broken into different size granules: fine, medium and coarse. And because bulgur is partially cooked, it has a nutty, roasted flavor.

Fine bulgur is used in breads and desserts. Medium bulgur is the all-purpose form that can be used in salads, stews, chilis and soups. Coarse bulgur is chewier than the other forms and also can be used in salads, soups, and works well in pilafs and stuffings.

Bulgur can be simmered in seasoned broth for a flavor boost. For a hearty, hot breakfast, add milk or soymilk and maple syrup or honey to cooked bulgur. Leftover bulgur can be added to bread dough, muffin mixes and pancake batters for added texture.

ALL ABOUT BULGUR

* Product forms. Bulgur comes in fine, medium or coarse dark brown granules. It can be purchased in bulk and is also sold packaged as preseasoned tabbouleh salad and pilaf mixes. Whole grain bulgur with the bran layer intact is darker in color and has a nuttier taste and chewier texture.

* Preparation. There are two easy methods to prepare bulgur. One method is to boil 2 cups of water, add 1 cup bulgur and simmer for 20 to 30 minutes. Let stand 10 minutes before using. Or boil 2 1/2 cups water, add 1 cup bulgur, remove from heat, cover and let stand about 45 minutes. Drain any excess moisture. One cup dry bulgur yields about 3 1/2 cups cooked bulgur.

* Nutrition. One cup bulgur provides 227 calories; 1 gram of fat; 8 grams of protein; 47 grams of carbohydrate; B vitamins; 27 milligrams (mg.) of calcium; 2 mg. of iron; potassium and phosphorus.

* Storage. Bulgur will last several months stored in a cool, dark area in an air-tight container or in plastic food-storage bags.

Spicy Eggplant Saute with

Bulgur

1 1/2 cups coarse bulgur 3 cups vegetable stock or water 1/4 cup miso (see glossary, p. 126) 3 Tbs. water 1 Tbs. honey 2 tsp. sesame oil (see glossary, p. 126) 1 Tbs. vegetable oil 1 medium eggplant (about 1 1/2 lbs.) peeled

and diced 2 cloves garlic, minced 1 tsp. grated gingerroot 1/4 to 1/4 lb. Asian-flavored marinated, baked tofu,

cubed (see glossary, p. 126) 6 to 1/2 scallions, sliced 1/4 to 1/2 tsp. red pepper flakes

Place bulgur in large, heat-proof serving dish. Add stock; let sit about 45 minutes.

In small bowl, mix together miso, water, honey and sesame oil. Set aside.

Heat oil in large, nonstick skillet over medium heat. Saute eggplant until tender, stirring frequently, about 5 to 10 minutes. Add garlic and ginger; continue cooking for 3 minutes. Add tofu and cook, stirring frequently, about 5 minutes. Add honey-sesame oil mixture and cook, stirring, about 3 minutes. Add scallions and pepper flakes; cook until scallions begin to soften, about 5 minutes.

Pour off any excess liquid from bulgur. Fluff with fork. Top with eggplant mixture. Makes 6 servings.

PER 1 1/2-CUP SERVING: 250 CAL.; 9G PROT.; 8G TOTAL FAT (1G SAT. FAT)0; 38G CARB.; 0 CHOL.; 431MG. SOD.; 9G FIBER. VEGAN (HONEY)