Bulgar (cracked wheat)

Burghul or bulgur wheat (also called bulgar wheat or cracked wheat) is a healthy meal base, perfect for serving with meat and vegetable sauces. This healthy recipe for kids and adults will help you make perfect burghul in just a few easy steps.

Preparation time: 2 minutes Cooking time: 10 minutes Difficulty rating: Easy

Age Recommendation: This recipe is great for children and can be modified for babies aged 9-12 months.

Ingredients

Makes 4 servings

1 cup Bulgar wheat

2 cups vegetable stock

1 tablespoon olive oil

Method

1. Boil 2 cups of vegetable stock in a saucepan.
2. Reduce the heat to low- if the temperature is too high the fluid will evaporate before the wheat is fully cooked.
3. Add the bulgar wheat, olive oil and stir.
4. Cover the saucepan with a lid to reduce evaporation and cook over a low heat until the fluid is fully absorbed.  
5. Stir 1-2 times during cooking.

Tips

• If you are cooking this recipe for a baby, use water instead of vegetable stock.
• You could add some spices to the Bulgar wheat for a more exotic base to your meal. If you want to add spice, do this when you add the olive oil.
• Commercial vegetable stock may also contain animal products- check the label or make the stock yourself if you are preparing this recipe for a vegetarian or vegan.

Nutritional content

Nutritional analysis per serve (150 grams):