Cracked Wheat Bulgur is a nutritious whole grain food that is popular in Middle-Eastern and Mediterranean cuisine. It is made by soaking, steaming, and drying wheat berries, which are then cracked into small pieces. One 1/4 cup serving of uncooked cracked wheat bulgur contains approximately 150 calories.

In addition to its calorie content, cracked wheat bulgur is a good source of many essential nutrients including fiber, protein, vitamins, and minerals. A 1/4 cup serving of uncooked bulgur contains 5 grams of protein, 6 grams of dietary fiber, and is low in fat and sodium.

In this article, we'll explore the calorie content, macronutrient profile, health benefits, cooking methods, and gluten-free alternatives for cracked wheat bulgur. We'll also share some delicious recipes and tips for incorporating this healthy whole grain into your diet!

What is Cracked Wheat Bulgur?

Cracked wheat bulgur is a whole grain food that is made by rinsing, soaking, and steaming wheat berries. The wheat berries are then dried and cracked into small pieces, which can be cooked and used in a variety of dishes. In addition to being a good source of protein, fiber, and different vitamins and minerals, cracked wheat bulgur has a satisfying chewy texture and a mild, nutty flavor. It is commonly used in tabbouleh, as a base for pilafs, and as a filling in stuffed vegetables and salads. Cracked wheat bulgur is also a versatile ingredient that can be used in sweet and savory dishes alike. In Middle Eastern cuisine, it is often mixed with nuts, dried fruits, and spices to make hearty breakfast dishes or desserts.

Calorie Content of Cracked Wheat Bulgur

One 1/4 cup serving of uncooked cracked wheat bulgur contains approximately 150 calories, which is about 7.5% of the daily calorie needs for an average adult. The calorie content of cooked bulgur will vary depending on how it is prepared and what it is combined with. While the calorie content of cracked wheat bulgur may not be as low as some other whole grains like quinoa or barley, it is still a healthy and nutritious option that can be enjoyed in moderation as a part of a balanced diet.

Macronutrients in Cracked Wheat Bulgur

Cracked wheat bulgur is a good source of many essential macronutrients including fiber, protein, and carbohydrates. A 1/4 cup serving of uncooked bulgur contains 5 grams of protein, 6 grams of dietary fiber, and 31 grams of carbohydrates. While it is not a significant source of fat, one serving of cracked wheat bulgur does contain a small amount of heart-healthy unsaturated fat. Additionally, it is low in sodium and does not contain any cholesterol.

Health Benefits of Cracked Wheat Bulgur

Cracked wheat bulgur is a nutrient-dense whole grain that may provide numerous health benefits when consumed as part of a healthy diet. Some of the potential health benefits of cracked wheat bulgur include: -Improved digestion and bowel health due to its high fiber content -Lower risk of heart disease and stroke due to its favorable nutrient profile and role in reducing blood pressure and cholesterol levels.

Ways to Cook Cracked Wheat Bulgur

Cracked wheat bulgur can be prepared in a variety of ways to suit different tastes and dietary needs. Here are some common cooking methods for this versatile whole grain: - boiling or simmering for 10-15 minutes until tender and fluffy. -Soak in hot water or broth for 30 minutes before cooking to reduce cook time and improve flavor.

Gluten-free Alternative to Cracked Wheat Bulgur

People who are gluten intolerant or have celiac disease may need to avoid traditional cracked wheat bulgur due to its gluten content. Fortunately, there are many gluten-free alternatives available that can be used in place of cracked wheat bulgur to create similar textures and flavors in your favorite dishes. Some popular gluten-free alternatives to cracked wheat bulgur include quinoa, buckwheat, millet, and sorghum. These whole grains can be cooked using similar methods and combined with the same types of ingredients to create delicious gluten-free meals.

How to Store Cracked Wheat Bulgur

Cracked wheat bulgur should be stored in an airtight container in a cool, dry place. It can also be stored in the refrigerator or freezer for longer periods of time. Before cooking, be sure to rinse the cracked wheat bulgur thoroughly under running water to remove any impurities or debris. This will ensure a more flavorful and better-tasting dish.

Cracked Wheat Bulgur vs Other Grains

While cracked wheat bulgur is a healthy and nutritious whole grain, it is not the only option available. Here are some comparisons with other popular whole grains: -Quinoa: Higher in protein and fiber, lower in carbohydrates and calories. -Brown Rice: Lower in protein and fiber, higher in carbohydrates and calories.

Recipes with Cracked Wheat Bulgur

Cracked wheat bulgur is a versatile ingredient that can be used in a wide variety of dishes. Here are some delicious recipes to try: -Tabbouleh: A refreshing Middle Eastern salad made with cracked wheat bulgur, tomatoes, cucumbers, parsley, and lemon juice. -Bulgur pilaf: A savory and satisfying side dish made with cracked wheat bulgur, onions, garlic, and broth.

Tips for Incorporating Cracked Wheat Bulgur into Your Diet

Here are some tips for incorporating cracked wheat bulgur into your diet: - Use it as a base for salads or grain bowls. - Combine it with roasted vegetables and a protein source for a satisfying and nutritious meal.