Bulgur (or cracked wheat) is a staple of Middle Eastern cooking. Bulgur is the whole kernel of wheat that has been steamed, dried and crushed. It’s rich in fiber and helps support blood sugar. Because it’s rich in fiber, Bulgur nourishes the probiotics in your gut and is a great way to encourage gut health. Eating fiber rich foods can promote weight loss as well. This whole grain is easy to cook and can be added to many dishes, including salads, stews and breads.
To cook: Pour 2 cups boiling water over 1 cup bulgur, cover and let stand until the liquid is absorbed, about 30 minutes. Uncover and fluff with a fork. For a slightly more tender grain, cook 1 cup bulgur in 21/2 cups water 15 minutes. Cover the pan, remove it from the heat and let it steam 10 minutes until all the liquid is absorbed. One cup of uncooked bulgur yields about 2 3/4 cups cooked.