The best bulgur recipes for a healthy diet
Cereals are a valuable storehouse of carbohydrates, vitamins, complex compounds and trace elements. The most popular bulgur recipes open the way to strengthening the body all year round. Delicious dishes are made from a unique product.
Bulgur is a type of cereal obtained from durum wheat. It is obtained as a result of simple technology. Young grains are treated with boiling water, dried, and then crushed into small fractions. Groats are actively used for food in the Middle East, Caucasus and southern regions of Russia. As a side dish, bulgur goes well with meat products, vegetables and herbs. If you replace traditional cereal with bulgur in a popular dish, you get a completely new culinary masterpiece. Let's try to understand the intricacies of cooking unusual cereals.
Suitable bulgur recipes in a notebook
As you know, human memory is too short to hope for it. It is much wiser to write down the recipes you like in the book. Consider the simplest options for cooking bulgur, when it is used instead of traditional cereals.
Pilaf from bulgur
The recipe will need products:
- bulgur;
- meat (pork, lamb or veal);
- juicy aromatic carrots;
- several bulbs;
- large cloves of garlic (3-4 pieces);
- meat broth with spices;
- vegetable oil for frying;
- salt;
- a bunch of parsley, dill;
- laurel;
- barberry;
- set of dry herbs "Khmeli-Suneli";
- black pepper (ground).
A cauldron is usually used to cook bulgur pilaf. If there is no such dishes on the farm, take a deep frying pan with a double bottom. It is just in it that it is convenient to fry vegetables.
Peeled washed onions and carrots are cut into equal cubes. Oil is poured into a pan, heated and chopped onions are poured. Fry until it becomes brownish. Add carrots, mix and stew until half cooked. Place in a bowl.
The meat found in the refrigerator is thoroughly washed. Leave on the table to drain blood and liquid. Then wipe with napkins, cut into medium-sized pieces.
Small pieces of meat will get lost in the porridge, which will affect its taste.
Vegetable fat is poured into the pan. When it warms up, lay out the pieces of meat. Stir occasionally, fry for about 10-15 minutes. During this time, it will be completely transformed. An amazing aroma and golden color will appear. Next, pour the fried vegetables into the pan. Mix thoroughly. Vegetable oil is added if necessary. Season the mixture with seasonings, salt, pepper. Fry at medium temperature for about 5-10 minutes. Pour in hot broth with spices.
According to the recipe, bulgur does not need to be washed out with water. It is simply poured into a frying pan or cauldron, where broth with meat boils. The ingredients are mixed.
When pilaf boil, reduce the strength of the fire, cover and stew until the cereal is fully cooked. 10 minutes before the end of the process, pieces of garlic and herbs are added to pilaf. The dish is served on a flat plate. For better assimilation of the product, they offer any vegetable salad or sauerkraut.
Turkish vegetable stew
Due to poor quality food, millions of people on the planet are overweight. Only a few manage to get rid of it forever.Healthy food, which is based on cereals and vegetables, helps in this.
An excellent slimming dish is prepared from simple ingredients:
- large eggplants;
- sweet pepper;
- coreless carrots (sweet);
- onions (white);
- bulgur groats;
- garlic (winter);
- olive oil;
- salt;
- spices to taste preferences;
- dried or fresh basil.
First of all, prepare vegetables. Onions are cut into cubes. Grate carrots with large sections. The bell pepper is cut into strips. Peel the garlic. Eggplants are cut into equal slices.
Olive oil is poured into a frying pan. Throw in the shredded bow. Fry until light brown. Then add chopped carrots. Stir and simmer for about 5 minutes. The mixture takes on a bright orange hue.
Next, put the bell pepper and eggplant slices into the pan. Cover and simmer until the vegetables are soft. Then the mixture is poured into a cauldron. Pour in water and pour out bulgur. Season with spices, salt. Bring to an active boil, then reduce the temperature and simmer for 20 minutes. The calorie content of the product is approximately 1500 kcal. However, moderate consumption of vegetable stew eliminates the irrepressible feeling of hunger.
Nutritious Vegetarian Soup
This amazing cereal, obtained from wheat, is very popular among vegetarians. Thanks to its properties, the strength spent during a day full of problems is quickly restored. And hot soup will give you a few minutes of bliss.
It is prepared from components:
- bulgur (groats);
- lentils;
- tomatoes;
- carrot;
- bow;
- vegetable oil;
- turmeric;
- chopped dry cilantro;
- fresh parsley, dill;
- salt;
- water;
- sour cream when serving.
Pour lentils into a saucepan and put on fire. Further, according to the recipe, bulgur is fried in a small amount of vegetable oil. When the lentils soften, pour the fried bulgur into the "broth".
Chopped onions are fried in a frying pan until transparent. Then add grated carrots. At the very end, they put slices of ripe tomatoes. Stir and simmer over low heat for 5 minutes. The finished sauce is sent to the pan. Cook for 20 minutes, stirring occasionally.
When serving, add sour cream to the soup and sprinkle with chopped fresh parsley.
Original meatballs with champignons
If there is no meat in the refrigerator, it doesn't matter. Instead, mushrooms are used, which taste like chicken.
For the original delicacy, you will need the following ingredients:
- Champignon;
- bulgur groats;
- egg;
- tomato;
- Wheat flour;
- garlic;
- tomatoes;
- garlic;
- milk;
- salt;
- spices for an amateur;
- any fresh herbs;
- water;
- olive oil.
Cooking starts with cereals. It is poured into a deep container, filled with water for 15 minutes. When it swells, the liquid is drained, and the bulgur is squeezed out by hand. An egg is driven into the mass, fresh milk, tomato paste are poured. Mix well and add wheat flour. From the resulting mixture, small balls are formed, the size of a walnut. Water is poured into a saucepan. When it boils, they throw the meatballs. The product is boiled until it floats to the surface. The finished balls are removed with a slotted spoon. Place on a flat plate.
The champignons are washed well. Allow water to drain. Cut into pieces. They are sent to the pan, where the olive oil is heated. Fry until tender. At the end, add chopped garlic, tomato slices and meatballs. If necessary, pour in water. Simmer the product over low heat for about 10 minutes. Served as a complete meal for dinner, sprinkled with herbs for beauty and flavor.
Any frozen wild mushrooms can be used instead of fresh champignons.
Summer salad with gourmet grits
To increase the volume of your favorite dishes, cereals are often used. For example, rice is added to a salad with seafood, and millet is added to green borscht.Similarly, a summer vegetable salad is prepared. Bulgur recipes with vegetables in the form of salads will be a pleasant addition to the everyday menu.
You will need products:
- fleshy red tomatoes;
- bell pepper;
- onion;
- bulgur;
- olive oil;
- salt;
- ground black pepper;
- feathers of green onions;
- branches of parsley, dill;
- garlic.
Pour groats into a saucepan. Pour in water at the rate of 1: 2. Cook over moderate heat until tender. This takes approximately 15 minutes.
Then the Bulgarian pepper is cut into strips. Tomatoes - in small pieces. Onions and green onions in traditional squares. Place the ingredients in a suitable container. Add bulgur, mix well. Season with spices, salt, pour over with olive oil. Crushed garlic will give a special taste to the dish.
The salad is served for any side dish or meat product.
Bulgur recipes for true vegetarians
Those who have excluded meat products from the diet are happy to prepare no less original delicacies. Consider a popular fall salad recipe.
It includes ingredients:
- bulgur groats;
- sweet bell pepper;
- Cherry tomatoes;
- chives;
- lemon for juice;
- olive oil;
- fresh cilantro greens;
- fragrant mint;
- salt;
- seasonings for an amateur.
Bell peppers are washed under the tap. The stalk and seeds are removed, cut into strips. The chives are chopped in the usual way. Vegan greens are finely chopped with a knife. The cherry tomatoes are cut in half.
Bulgur is poured into a refractory container. Pour in water and cook until tender. Then the product is transferred to a bowl. Put prepared vegetables on top. Sprinkle with lemon juice and olive oil. Salt and favorite spices are added. Vegetarian dish ready to eat.
If desired, the delicacy is sprinkled with feta cheese, which is crumbled on top of the greens.
Diet casserole in a slow cooker
The original health properties of bulgur allow it to be used for the preparation of excellent dietary meals. Cereal casserole is prepared in a slow cooker in the traditional way.
The recipe consists of the following products:
- orange sweet pumpkin with skin;
- white onions;
- bulgur;
- olive oil;
- spinach;
- cilantro;
- salt;
- tomatoes.
Peel the pumpkin and onion and then cut it into pieces. The greens are finely chopped.
Olive oil is poured into the bowl of the appliance. Set the "Fry" program. Add onion and sauté until soft. Then the product is combined with pieces of pumpkin and tomatoes. Simmer at 100 ° C for about 15 minutes. Boiled water is poured into the resulting mixture and bulgur is added. Salt, put chopped greens. Close the lid.
Select the "Extinguishing" program, set the time and temperature. After the acoustic signal, steam is released. Serve hot.
The dish is suitable not only for those who want to lose weight, but also for diabetics. After all, they carefully monitor their diet to avoid serious problems.
Delicious and healthy food for lunch
Thanks to healthy food, all internal organs can function without interruption. Various cereals are a great help for preparing meals for every day. However, bulgur is valued most of all.
ABOUToriginal bulgur porridge recipes contain ingredients:
- minced meat from any meat;
- white onions;
- sweet carrots;
- bell pepper;
- bulgur;
- vegetable fat;
- bouillon;
- salt;
- seasonings to taste;
- fresh parsley.
All vegetables are peeled and washed under the tap. The onion is cut into cubes. Carrots are rubbed on a coarse grater. Pepper is chopped into strips. The greens are chopped with a knife.
In a frying pan in vegetable fat, sauté the onion until a yellowish color appears. Add carrots, and after 5 minutes, bell pepper. Stew until half cooked. Minced meat is sent to vegetables. Stir constantly with a spatula so that the mass does not burn. As lumps form, they are immediately broken. Then add spices, salt.
Put bulgur in the resulting mass and mix well.Pour in broth or water. When it boils, reduce the heat and simmer for about 15 minutes. Sprinkle the prepared porridge with minced meat with finely chopped herbs and serve for lunch. Fast, tasty and, of course, healthy.
Meat appetizer with bulgur
An interesting dish is obtained by combining a simple set of products:
- pork (pulp and bones for broth);
- bulgur groats;
- white onion;
- vegetable fat;
- seasonings;
- salt;
- fresh arugula.
Pork pulp is cut into pieces. Fry in a pan until golden brown. Add the diced onion. Stew for 15 minutes, and then pour the broth prepared in advance. Bring the ingredients to a soft texture.
Part of the meat is taken from the resulting mass into a separate container. And pour the cereal into the pan and mix well with a wooden spatula. Simmer on low heat without a lid, until the mass acquires the consistency of ordinary porridge. Then the bulgur with meat is spread on a flat plate and leveled with a knife. The previously selected ingredients are added on top.
When serving, the dish is decorated with rucola and sprinkled with cinnamon.
Bulgur recipes with chicken
The poultry meat is distinguished by its exquisite taste. It is used to prepare various main courses, salads, cutlets and gravy. Consider a simple recipe for bulgur in tandem with chicken.
The dish consists of components:
- bulgur groats;
- chicken;
- large onion;
- sweet bell pepper;
- juicy carrots;
- fleshy tomatoes;
- vegetable or butter.
In a saucepan, heat oil and pour bulgur into it, salt. Mix thoroughly. Water is poured in at the rate of 1: 2. Cover with a lid. Cook over low heat for about 15 minutes.
While the product is simmering in a saucepan, the chicken is cut into portions. Fried in vegetable oil in a pan. When a golden hue forms on the meat, add chopped onions, bell peppers, carrots and tomatoes. Salt and pepper. The ingredients are braised for about 45 minutes until the meat is fully cooked.
The bulgur garnish is laid out on a flat plate and nicely leveled with a knife. Pieces of chicken with vegetables are placed on top. Sprinkle with chopped herbs and your favorite spices. Served as a full-fledged hot dish for a family meal.
It is impossible to consider all the options for meals that are easy to prepare in your home kitchen in one go. However, each of them has its own advantages and taste. Isn't it time to get down to business and surprise your friends with a healthy dish.