What is bulgur? It is a highly valuable and nutritious, semi-finished foodstuff consisting only of water and wheat. It is obtained by cleaning, boiling, drying, peeling, grinding in various types of mills, and separating the grains of different sizes. The grain group is an important, mineral-rich, and economical carbohydrate source at the base of the nutritional pyramid. Bulgur is also a valuable food within the grain group. To better understand bulgur, it is necessary to have a thorough understanding of its main raw material, wheat. Wheat consists of three parts: the bran and the endosperm, and most of the essential nutrients are found in the bran and germ. The endosperm, with its carbohydrates and small amounts of protein, is the only energy-yielding part of wheat. The germ and bran found in wheat contain minerals such as zinc, magnesium, and chromium, dietary
fiber, some phenols, phytates, and selenium, as well as all B vitamins except B12. So, what is the history of bulgur, an indispensable accompaniment to our meals? A staple food of Anatolia, bulgur was one of the first processed foods in the world. Its literal meaning is boiled, dried, partially dehulled, and cracked wheat. Known for its Turkish origins, bulgur has been passed down from Anatolian languages to Middle Eastern and Western languages as bulgur and burgul. It is known that the Mongol emperor Genghis Khan kept bulgur, easy to transport and retain its long-lasting properties, among his army provisions during his long campaigns. It has been determined that Babylonians, Hittites, and Hebrews used cooked dried wheat 4,000 years ago, while Egyptians and Eastern Mediterranean civilizations used it 3,000 years ago. Where is bulgur grown? Consumed heavily in countries such as Turkey, Iran, Iraq, Syria, Armenia, and Egypt, bulgur was the first country to introduce it to the industrial sector and mass production. The first factory producing bulgur in Türkiye was established during the First World War. What are its benefits? Its high
fiber content has made bulgur important for intestinal function. Fiber's satiating properties also make bulgur an important factor in weight control. According to the World Health Organization, we need around 25-30 grams of
fiber a day. One bowl of bulgur significantly meets this need. The B1 vitamins in its structure play an important role in strengthening our nervous and digestive systems. Furthermore, this vitamin should be consumed regularly to prevent beriberi. In addition to all this, bulgur, thanks to the folic acid it contains, is essential for improving the intelligence of babies of pregnant women. Because bulgur has a low glycemic index, it keeps you full for a long time and, because it slowly enters the bloodstream, it can be used in diets. It is also recommended for diabetics. It is also a product that offers a wide variety of nutrients, being used as an ingredient in salads, hot and cold dishes. What are its nutritional values? Energy (kcal): 338 Carbohydrate (g): 70.2 Protein: 12.2 Fat: 0.86
Fiber (
fiber): 8.2 Potassium (mg): 328.5 Calcium (mg): 14.8 Phosphorus (mg): 226 Iron (mg): 1.30 Vitamin B1 (mg): 0.31 Vitamin B2 (mg): 0.07 Cholesterol: 0 What is its shelf life? It is 1 year. How is it packaged? Our 1000 g products are used in kraft doypacks, and our 5-10-15 kilo products are used in PE laminated bags. How is the shipment carried out? Tonnage purchases are carried out through warehouses, logistics companies and contracted carriers. Recipe Ingredients for the Cretan zucchini stuffing with meat (magnificent) recipe 11 balls of zucchini (Cretan zucchini) 1 large Charleston pepper 1 cup of rice (220 ml) half a glass of bulgur 250 grams of ground beef 1 teaspoon of hot pepper paste 1 tablespoon of tomato paste 2 onions 2 tomatoes 3 cloves of garlic Quarter bunch of parsley 1 tea glass of olive oil 1 finger less 1 tablespoon of pomegranate molasses 1 teaspoon of sumac 1 teaspoon of heaping dried mint 1 tablespoon of lemon juice black pepper, salt, cumin, red pepper powder For the sauce 1 teaspoon pepper paste 1 tablespoon tomato paste, half a tea glass of olive oil salt enough boiling water Recipe for stuffed Cretan zucchini with meat (magnificent) Those who don't have Cretan zucchini can also make it with regular zucchini. We carve and clean the insides of the zucchinis well. We sprinkle salt and rub the insides. We put the ground meat in a bowl. In the food processor, finely grind the parsley, onion and pepper and add them to the ground meat. We chop the tomato by hand and add it. Wash and drain the rice thoroughly, then add it to the mixture. Add the bulgur, tomato paste and all the spices and knead well. We stuff the dolmas, leaving a little space inside. We arrange the zucchinis in a deep pot and prepare the sauce. To do this in a deep bowl, combine the tomato paste, spices and olive oil and mix. Add 1 cup of boiling water and pour this sauce over the zucchinis. Finally, add enough hot water to cover half of the zucchini and cook, covered, for 1 hour. Ready to serve. Enjoy! :)
