Cooked bulgur is 78% water, 19%
carbohydrates, 3%
protein, and contains negligible
fat (table). A 100 gram (3.5 oz) reference serving supplies 83 kilo
calories. A study of uncooked samples from different sources found, with some variation between samples, about 9% protein, 11% moisture, 1% ash, 70% starch of which 2-2.8% beneficial
resistant starch, 7% fibre, mostly beneficial
insoluble fibre.[11]
In breads, it adds a whole-grain component. It is a main ingredient in
kibbeh and, soaked but not cooked, in
tabbouleh salad. It is often used where
rice or
couscous could be used. In Indian and Pakistani cuisine, bulgur is often used as a cereal to make a porridge with milk and sugar, or a savory porridge with vegetables and spices. It can be used to accompany other dishes in the same way as pasta or rice; it may be mistaken for rice because it has a similar appearance, although the texture is different.
Armenians prepare bulgur as a pilaf in chicken stock, with or without sautéed noodles, or cooked with tomatoes, onions, herbs and red pepper. The fine grind is used for making
eech, a bulgur salad similar to tabbouleh, prepared with tomato paste, fresh tomatoes, cucumbers, parsley, olive oil, and other salad ingredients to personal taste. Pomegranate molasses, which is sour and sweet, is commonly used instead of lemon juice to add tartness. A variety of
mezes and main dishes are prepared.
In Greece, it is known as πλιγούρι (pligouri) and in Cyprus as πουρκούρι (pourkouri), where it is used to make κούπες (koupes, known as içli köfte in Turkish), a variety of
kibbeh. It is deep-fried, with a crust made of fine bulgur, flour, oil, salt and egg, filled with ground meat (beef and/or pork), onions, parsley and spices.
The Saudi Arabian version of bulgur, popular in
Nejd and
Al-Hasa, is known as jarish (
Arabic: جَريش).[20]
^National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium (2019). Oria, Maria; Harrison, Meghan; Stallings, Virginia A. (eds.).
Dietary Reference Intakes for Sodium and Potassium. The National Academies Collection: Reports funded by National Institutes of Health. Washington (DC): National Academies Press (US).
ISBN978-0-309-48834-1.
PMID30844154.{{
cite book}}: CS1 maint: multiple names: authors list (
link)
^LeeAnne Gelletly (17 November 2014).
The Kurds. Mason Crest. p. 83.
ISBN978-1-63355-946-2.
Archived from the original on 4 July 2023. Retrieved 29 October 2017.