Burgol is what's left after wheat kernels have been steamed, dried, and crushed.
This cereal grain has been a food staple for years because it offers an inexpensive source of low-fat protein, making it a wonderfully, nutritious addition to your low-calorie meal plan.
High in fiber and protein, and low in fat and calories, burgol is another food that offers bulk and nutrients to fill you up without adding pounds.
One thing to keep in mind, a cup of burgol has fewer calories, less fat, and more than twice the fiber of brown rice.
Burgol doesn't lose much from its minimal processing; it remains high in protein and minerals.
That means it's an ideal foundation for meals, allowing you to skip higher-fat protein sources, like most meats.
Burgol is also a standout in terms of its fiber content, just like whole wheat, and can help keep your digestive tract healthy as a result.
The insoluble fiber it contains absorbs water, promoting faster elimination of waste, which prevents the formation of an environment that promotes the development of carcinogens.
It's available in three grinds -- coarse, medium, and fine.
Coarse burgol is used to make pilaf or stuffing.
Medium-grind burgol is used in cereals.
The finest grind of burgol is suited to the popular cold Middle Eastern salad called tabbouleh.
Store burgol in a screw-top glass jar in the refrigerator; it will keep for months.
Preparation and Serving Tips
Because burgol is already partially cooked, little time is needed for preparation:
Combine a half cup of burgol with one cup of liquid and simmer for 15 minutes.
Let stand for another ten minutes.
Fluff with a fork. It triples in volume. For cold salads, soak burgol before using:
Pour boiling water over burgol, in a three-to-one ratio. Soak for 30 to 40 minutes.
Drain away excess water. If you like your burgol chewier, let it sit longer to absorb more water.
Burgol is used like rice in Mediterranean countries.
In fact, you can use burgol in place of rice in most recipes.
Burgol lends its nutty flavor to whatever it is combined with, allowing you to use it as a main ingredient, thus cutting back on higher-calorie foods.
Another health bonus, burgol has more fiber than oats, buckwheat, or corn.
Plus, its quick cooking time and mild flavor makes it ideal for those new to whole grain cooking.
Its ability to fill you up with few calories is great for weight-loss dieters.
By Noel Shahnazarian
President Grano Organico Inc.
1/4 cup burgol #1 fine
1 can (19 oz/540 mL) chick peas, drained and rinsed
2 cloves garlic, minced
2 green onions minced
2 tbsp dry bread crumbs
2 tbsp chopped fresh parsley
1 tbsp lemon juice
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp salt
1/4 tsp pepper
1/4 tsp hot pepper sauce
Vegetable oil, for deep frying
6 pita breads, warmed
Tahini Sauce Recipe
Soak burgol in 2 cups hot water for 20 minutes.
Drain in sieve, pressing out excess moisture.
In food processor, combine burgol and chickpeas; pulse until mashed but not puréed.
Transefer to bowl; stir in garlic, onions, bread crumbs, parsley, egg, lemon juice, cumin, coriander, salt, pepper and hot pepper sauce.
In deep-fryer, deep pot or wok, heat oil to 350ºF (180ºC).
Scoop mixture by level tablespoonfuls and form each into 1-inch ball.
Fry, a few at a time, until browned, about 4 minutes.
Transfer to paper towel-lined racks to drain.
Divide among pita breads.
Top with Tahini Sauce and desired topping
Tabbouleh Preparation time: 20 minutes
1/2 cup burgol, (fine or medium grade)
1-2 bunches fresh parsley
4-6 ripe tomatoes
1 medium red onion
4-6 cloves garlic
6 tbsp lemon juice
4 tbsp extra virgin olive oil
1 tsp salt,
1 tsp pepper,
1 tbsp fresh mint
Soak burgol in bowl of water for about 1 hour, OR, you can put the bowl in the microwave at 45 second intervals until the burgol is soft. (test by taking a few small pieces and chewing them.
if they are crunchy, they're not ready.)
Set bowl of burgol aside. -remove stems of parsley, and finely chop the leaves.
(1-2 stems should give you about 1 1/2 cups of chopped parsley.)
Place in a bowl. -remove stems of mint, and finely chop the leaves. (you want 1 tbsp chopped.)
Place in bowl with parsley. -remove the outer peel of the onion, and cut into slices. cut each slice in half, and finely chop into little cubes.
Place in bowl with parsley. crush and finely chop the cloves of garlic. place in bowl with parsley.
for the burgol: take a handful at a time of the burgol, squeeze out the water, and put into the bowl with the parsley. -wash and chop the tomatoes into tiny cubes, making sure there are no innards or seeds still on the tomatoe cubes. make sure also that they are not soggy,this will ruin the salad.
Place into the bowl with the parsley.
In a separate smaller bowl, combine lemon juice, extra virgin olive oil, salt and pepper.
Pour over the salad, and mix together well.
Refrigerate about 5-10 minutes before serving. Stir well before serving.
Enjoy with pita bread, crackers, on a wrap or just as a salad by itself!
Cracked wheat salad
2 cups boiling water
1 cup burgol fine #1
1/2 cup minced fresh parsley
3 tbsp lemon juice
3 tbsp olive oil
1/4 tsp salt
In heatproof bowl, pour boiling water over burgol; cover and let stand until tender, 15 minutes.
Drain, squeezing out as much water as possible; return to bowl. Stir in parsley, lemon juice, olive oil, and salt.
Vegetarian Burgol wheat Pilaf
A vegetarian and vegan burgol wheat pilaf recipe made with healthy whole grain burgol wheat.
If you like whole grains or rice pilaf, try this super-healthy version using burgol wheat.
Recipe courtesy of Wheat Foods Council.
1 1/2 cups uncooked burgol wheat #3
3 cups water
3 tbsp butter or vegan margarine
1/2 pound mushrooms, sliced
1 bunch green onions, chopped
1 medium red bell pepper, chopped
2 tbsp lime juice
3 tbsp dry white wine
1/4 cup chopped fresh parsley (or 1/8 cup dried)
1 tbsp dried basil
1 tsp salt
1/2 tsp pepper
In a medium pan, combine burgol wheat and water; cover and simmer, 5 minutes.
Remove from heat; let stand, for 5 more minutes. Drain.
Melt butter or margarine in a large skillet over medium heat. Sautee mushrooms, onions and peppers until onions are clear and soft. Remove from heat.
Add lemon juice, wine, parsley, basil, salt and pepper.
Combine with burgol and serve immediately.
Makes 8 servings.