Bulgur the noblest food achieved by wheat

Vegetarian Journal, Jan-Feb, 2004 by Habeeb Salloum

BASIC BULGUR

(Serves 4)

The basic food for many in the Middle East.

    2 Tablespoons oil
    1 cup coarse bulgur, rinsed
2 1/2 cups water
  1/2 teaspoon salt
  1/4 teaspoon pepper

In a flying pan, heat oil, then
saute bulgur over medium heat
for 2 minutes. Stir in the remaining
ingredients, and bring to a
boil. Cover and cook over medium
heat for 20 minutes or until all
the water is absorbed, stirring a
number of times to make sure
bulgur does not stick to bottom
of pan. Re-cover, turn off heat,
and allow to cook in its own
steam for another 30 minutes.
Serve as a side or main dish.

Total calories per serving: 180   Fat: 7 grams
Carbohydrates: 27 grams           Protein: 4 grams
Sodium: 300 milligrams            Fiber: 6 grams

BULGUR AND
MUSHROOM SOUP

(Serves 8)

If a thicker soup is desired, add
1/4 cup lentils or brown rice to
the ingredients.

  2 Tablespoons cooking oil
1/2 pound mushrooms, washed and thinly
    sliced
  1 medium onion, finely chopped
  4 cloves garlic, crushed
1/2 cup finely chopped fresh coriander
    leaves (cilantro)
  1 small hot popper, finely chopped
1/2 cup coarse bulgur, rinsed
  5 Tablespoons tomato paste
  1 teaspoon salt
  1 teaspoon pepper
  1 teaspoon cumin
1/2 teaspoon allspice
  8 cups water
  4 Tablespoons lemon juice
  2 Tablespoons finely chopped fresh mint

In a large saucepan, heat oil, then
add mushrooms, onions, garlic,
coriander, and hot pepper. Stir-fry
over medium heat for 5 minutes.
Stir in the bulgur and stir-fry for
another minute. Then add tomato
paste, salt, pepper, cumin, allspice,
and water, and bring to a boil.
Reduce heat, cover, and cook for
40 minutes, stirring occasionally.
Finally, stir in lemon juice and
mint, and serve immediately.

Total calories per serving: 90   Fat: 4 grams
Carbohydrates: 14 grams          Protein: 3 grams
Sodium: 310 milligrams           Fiber: 3 grams

BULGUR CABBAGE ROLLS

(Serves 8)

With cabbage from our garden and
bulgur, this savory dish often graced
our farm table. If refrigerated, the
rolls keep well for a week.

    1 medium cabbage
2 1/2 cups cooked chickpeas
    1 cup coarse bulgur
    2 medium onions, finely chopped
    2 large tomatoes, finely chopped
    4 Tablespoons finely chopped fresh
      coriander leaves (cilantro)
    4 Tablespoons finely chopped mint
    2 Tablespoons olive oil
1 1/2 teaspoons salt
    1 teaspoon popper
    1 teaspoon allspice
    1 teaspoon cumin
  1/4 teaspoon cayenne
    8 cloves garlic
    2 cups tomato juice, mixed with 1/2
      teaspoon salt and 1/2 teaspoon pepper

Remove core from cabbage, then
place in a pot of boiling water
for a few minutes to soften leaves.
Remove from water and carefully
remove the leaves from the center
strips. Set strips aside for later use.
(If leaves are still not soft, boil
again for a few minutes.) When
all leaves are cut free, cut large
outer leaves in half, then set aside.

Place all remaining ingredients,
except garlic and tomato
juice, in a bowl and thoroughly
combine to make a stuffing.

Place some stuffing on the
wide end of the cabbage leaf and
roll, tucking in the ends in the
process. Continue until all leaves
are finished, then set aside. (The
stuffing should be enough to produce
plump rolls.)

Cover the bottom of a sauce-pan
with pieces of center strips
and any remaining extra leaves,
then add rolls, arranging them
side by side in alternating layers.
Between each layer, sprinkle a little
extra salt (optional) and some
of the garlic cloves, then place
an inverted plate on top of the
last layer. Add tomato juice and
enough water to just cover plate.
Bring to a boil, then cover and
cook over medium heat for 50
minutes or until bulgur is well
done. Serve hot or cold.

Total calories per serving: 250   Fat: 6 grams
Carbohydrates: 44 grams           Protein: 10 grams
Sodium: 780 milligrams            Fiber: 12 grams

BULGUR AND
CHICKPEA SALAD

(Serves 8)

This salad is excellent when you eat
it fresh, but it will keep well for at
least two days. To make the salad
more colorful, add one extra
chopped large tomato.

1/2 cup medium bulgur, soaked for 10
    minutes in warm water, then drained
    by pressing water our through a miner
  2 cups cooked chickpeas
  3 cups finely chopped parsley
  1 cucumber, peeled and finely chopped
  1 large tomato, diced into 1/2 inch cubes
1/2 cup finely chopped green onions
  4 Tablespoons finely chopped fresh mint
    leaves
  2 Tablespoons olive oil
  4 Tablespoons lemon juice
1/2 teaspoon salt
1/2 teaspoon pepper
1/8 teaspoon cayenne

Place bulgur and all vegetables in
a salad bowl, then thoroughly mix
and set aside.

In a small bowl, combine the
remaining ingredients, then pour
over the vegetables and toss just
before serving.

Total calories per serving: 150   Fat: 5 grams
Carbohydrates: 25 grams           Protein: 5 grams
Sodium: 340 milligrams            Fiber: 6 grams

BULGUR AND
LETTUCE SALAD

(Serves 6)

This salad should be served immediately
to prevent the lettuce from
becoming soggy.

1/2 cup medium bulgur, soaked for 10
    minutes in warm water, then drained
    by pressing wafer out through a miner
  1 large head romaine lettuce, chopped
  2 medium tomatoes, diced into 1/2-inch
    cubes
1/2 cup finely chopped green onions
  2 Tablespoons finely chopped fresh mint
  4 Tablespoons finely chopped fresh
    coriander leaves (cilantro)
  2 Tablespoons olive oil
  3 Tablespoons lemon juice
1/2 teaspoon salt
1/2 teaspoon pepper

Place bulgur and all vegetables
in a salad bowl, and thoroughly
combine. Set aside.

In a small bowl, mix remaining
ingredients. Pour over vegetables,
and toss just before serving.

Total calories per serving: 100   Fat: 5 grams
Carbohydrates: 13 grams           Protein: 3 grams
Sodium: 200 milligrams            Fiber: 4 grams

BULGUR WITH TOMATOES

(Serves 4)

Healthy and nourishing, this dish
was a family favorite on the farm.

    2 Tablespoons oil
    2 medium onions, finely chopped
    4 Tablespoons tomato paste
2 1/2 cups water
1 1/2 teaspoon salt
  1/2 teaspoon pepper
  1/2 teaspoon ground coriander seeds
  1/4 teaspoon cinnamon
  1/2 teaspoon allspice
    1 cup coarse bulgur

In a saucepan, heat oil, then saute
onions over medium heat for 8
minutes. Stir in remaining ingredients,
then bring to boil. Cover
and cook over medium heat for
20 minutes or until all the water
has been absorbed, stirring a
number of times to make sure
the bulgur does not stick to bottom
of the saucepan. Shut off
heat, replace cover, and allow to
cook in own steam for about 30
minutes. Serve hot.

Total calories per serving: 230   Fat: 7 grams
Carbohydrates: 38 grams           Protein: 6 grams
Sodium: 320 milligrams            Fiber: 9 grams

BULGUR AND POTATO PIE

(Serves 8)

This dish is always a big hit when
served as a part of a special meal.

1 1/2 cups bulgur, soaked for 10 minutes
      in hot water, then drained by pressing
      water out through a miner
    3 cups mashed potatoes
    3 Tablespoons flour
    2 teaspoons dried basil
  1/2 teaspoon cinnamon
  1/2 teaspoon cumin
  1/4 teaspoon cayenne
    3 cups finely chopped onions, divided
1 1/2 teaspoons salt, divided
    1 teaspoon popper, divided
    3 Tablespoons oil, divided
    4 cloves garlic, crushed
    2 Tablespoons finely chopped fresh
      coriander leaves (cilantro)
  1/2 cup slivered almonds

Preheat oven to 350 degrees.

Thoroughly combine the bulgur,
potatoes, flour, basil, cinnamon,
cumin, cayenne, 1 cup of
onions, 1 teaspoon of salt, and
1/2 teaspoon of the pepper. Then
divide mixture into two even portions
and set aside.

Heat 2 Tablespoons of oil in a
frying pan, then saute remaining
2 cups of onions over medium
heat for 10 minutes. Stir in garlic,
coriander, and almonds. Stir-fry
over medium heat for another 3
minutes. Stir in remaining salt
and pepper, then set aside.

Spread one portion of bulgur
and potato mixture in a well-greased
9" x 13" pan, then spread
frying pan contents evenly on top.
Spread the other portion of bulgur
and potato mixture on top, then
smooth. Cut into 2" x 2" squares
and sprinkle with remaining
Tablespoon oil.

Bake for 50 minutes or until
edges turn golden brown. Serve
hot or cold.

Total calories par serving: 300   Fat: 11 grams
Carbohydrates: 44 grams           Protein: 8 grams
Sodium: 650 milligrams            Fiber: 7 grams

BULGUR AND
PUMPKIN PIE

(Serves 8)

North American farmers are left
with thousands of pumpkins after
Halloween. They would be so happy
if they knew everyone wanted to
make Bulgur and Pumpkin Pie
with the remaining crop.

    2  cups baked, mashed pumpkin
    1 cup fine bulgur, soaked for 10 minutes
      in hot water, then drained by pressing
      water out through a strainer
    2 teaspoons oregano
1 1/2 teaspoons salt
    1 teaspoon block pepper
    1 teaspoon ground coriander seeds
    1 teaspoon cumin
  1/2 teaspoon allspice
  1/4 teaspoon cayenne
    2 medium onions, finely chopped
    4  cloves garlic, crushed
    1 cup flour
  1/2  cup water
    1 Tablespoon olive oil

Preheat oven to 350 degrees.

Place all the ingredients except
oil in a food processor, then
process into a dough. Add a little
more water if necessary. Place
dough in a greased 9" x 13" baking
pan, then pat down. With a
wet knife, cut into 1 1/2- or 2-inch
squares. Sprinkle oil over top, then
bake for about 40 minutes or until
golden brown. Serve warm.

Total calories per serving: 160   Fat: 2 grams
Carbohydrates: 33 grams           Protein: 5 grams
Sodium: 440 milligrams            Fiber: 5 grams

BULGUR AND PINEAPPLE
CASSEROLE

(Serves 6)

If you don't enjoy bulgur's crunchy
taste, soak it for an extra 10 minutes,
and it will melt into the taste
of the pineapple.

    1 Tablespoon olive oil
  1/2 cup fine bulgur, soaked for 10 minutes
      in hot water, than drained by pressing
      water out through a strainer
    1 cup crushed pineapple
1 1/2 cups pineapple juice
    4 Tablespoons sugar (Use your favorite
      vegan variety.)
    1 Tablespoon cornstarch
    1 teaspoon vanilla
  1/4 teaspoon cinnamon

Preheat oven to 350 degrees.

In an oiled casserole about 9"
in diameter, place all ingredients,
and mix thoroughly. Bake, covered,
for 1 hour. Uncover, brown
under broiler, and serve hot.

Total calories per serving: 160   Fat: 3 grams
Carbohydrates: 32 grams           Protein: 2 grams
Sodium: 10 milligrams             Fiber: 3 grams

BULGUR PORRIDGE

(Serves 6-8)

This simple-to-prepare recipe makes
an excellent, healthy breakfast dish.

  1 cup coarse bulgur
1/2 teaspoon salt
  5 cups water
  1 teaspoon cinnamon
1/4 teaspoon ground doves
1/2  cup maple syrup

Place bulgur, salt, and water in
a saucepan, then bring to boil.
Cover and cook over medium
heat for 40 minutes or until bulgur
is well cooked, adding more water
if necessary. Stir in remaining
ingredients, then serve hot.

Total calories per serving: 130   Fat: <1 gram
Carbohydrates: 31 grams           Protein: 2 grams
Sodium: 180 milligrams            Fiber: 4 grams