Bulgur is a grain rich in fiber and complex carbohydrates. You can replace it with peeled rice and pasta, especially if you wish to lose weight. It has a lower glycemic index compared to other grains, which means it raises blood glucose more gently, making it an excellent source of carbohydrates for diabetics.

Moreover, due to its low glycemic index, it is considered to have a high satiety index, meaning it fills you up more compared to other carbohydrate sources while providing the same energy.

It contains much more fiber than white rice and pasta, as well as significant amounts of B vitamins such as thiamine, riboflavin, and particularly niacin, which are essential for smooth metabolism and the proper functioning of nerve cells. It also contains vitamin E, which contributes to the proper functioning of the cardiovascular system, three times more potassium, and four times more phosphorus compared to pasta and white rice, as well as significant amounts of minerals such as iron, magnesium, and zinc.

Regular consumption of it may help reduce high blood pressure.

How to prepare it:

• You can use it raw or cooked. If you want to use a small amount of bulgur (e.g. 1 cup) raw or in cold dishes, soak it in warm water for 30-40 minutes.
• If you have a larger amount, leave it in the water for about 1 hour.
• If you want it for hot dishes, rinse the amount you will need in cold water and add it to the pot 15-20 minutes before cooking is completed.
• Be careful to add a little more water so that it cooks without leaving the dish dry.
• Avoid soaking or boiling it for too long, as it will lose its flavor.