Otherwise known as Bulgar, course Bourgal is wheat that has been steamed or parboiled, dried and cracked. It therefore requires little preparation. The tender grain has a chewy texture and a light, nutty flavour. Packed with protein, bourgal is a rich in vitamin b, manganese, phosphorous and selenium.
Known for its use in tabbouleh, is commonly served as a protein in salads and a side with Mediterranean dishes.
To cook bourgal, use a similar method to rice and quinoa.
Combine 1 cup of bourgal with 1 and a half cups of water, cook on high until boiling and then cover and simmer for 10-15 minutes and fluff with a fork.
~ Tabbouli recipe and cooking instructions
1/3 cup cooked bourgal
2 large tomatoes finely chopped
1/4 cup lemon juice
4 cups chopped fresh flat leaf parsley
1 cup chopped fresh mint leaves
4 green onions thinly sliced
1/4 cup olive oil
*Combine bourgal, tomato and lemon juice in a bowl. Stand, covered, for 30 minutes or until bourgal has softened.
*Stir through parsley, mint, onion and oil and serve.
(Typical analysis per 100g)
Energy 1560 kJ
Protein 16.2 g
Fat Total 2.2 g
- Saturated <1 g
Carbohydrates 76.3 g
- Sugars 8.4 g
Sodium 1.6 mg
Packaged in a facility that processes peanuts, wheat and milk products
Store in an airtight container in a cool place.
Up to 12 months if stored correctly. See label for Best Before date.