One of the oldest cultivated grains, bulgur wheat is the product of wheat kernels that have been steamed, dried and crushed. It is commonly featured in Middle Eastern cuisine, most notably in tabbouleh, a popular cold salad.
Bulgur is a whole-grain wheat that is easy to cook and an inexpensive source of low-fat protein. It is high in fiber, manganese, iron, and magnesium. It is also rich in folate, niacin, phosphorous, copper and zinc.
There are three grinds of bulgur – coarse (used to make pilaf), medium (used in cereal) and fine (featured in tabbouleh salad). It has a nutty flavor that lends well with other ingredients and can be a replacement for rice.