Bulgar (cracked wheat)

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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):

 Energy645.36 kJ
154.25 cal
 Protein4.21 g
 Total fat5.78 g
 Saturated fat0.85 g
 Carbohydrates19.97 g
 Total sugars0.78 g
 Fibre2.92 g
 Sodium481.24 mg
 Cholesterol0.00 mg
 Potassium99.66 mg
Calcium16.30 mg
Iron1.01 mg
Zinc0.81 mg

 

 

Date Created: August 20, 2013 Date Modified: September 16, 2013

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