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To make bulgur, the wheat kernels are steamed or parboiled until they are soft. They are then dried and crushed into particles which are separated into different sizes by sifting. Bulgur wheat has the nutty flavor of wheatberries but because it has been softened it is easier to eat, unlike cracked wheat or wheatberries which require cooking first. Beyond tabbouleh, bulgur wheat can be used as a substitute for almost any rice dish.
Cooked bulgur has an amazing amount of fiber with over 4 grams in a half cup serving.
2 ounces bulgur = 194 calories, <1g fat, 0g sat fat, 0g mono fat, 7g protein, 43g carbohydrates, 10mg sodium, 0mg cholesterol