What is it? Bulgur is a variety of wheat that is purchased precooked and dried, like pasta. It may be best known as the base for the popular Middle Eastern dish tabbouleh, but bulgur has been used in the cuisines of many nations for many centuries.

What is it good for? With 8 grams of fibre and 6 grams of protein per cooked cup, bulgur will leave you feeling full and satisfied but has zero grams of fat and fewer than 200 calories. One cup of cooked bulgur also contains a small percentage of the daily recommended intake of several vitamins and minerals, including calcium, iron, and heart-healthy magnesium. Since it is a wheat product, bulgur should be avoided by those following a gluten-free diet.

What does it taste like? Bulgur gives food not just nutritional heft but a nutty flavour, too. Boil bulgur for a quick, simple side dish or base for a salad. Add bulgur to baked good recipes or to pilafs, casseroles, soups, and stews. Store bulgur in an airtight container placed in a cool, dry spot. For longer shelf life, stow bulgur in the refrigerator or freezer.

Amy Toffelmire