How to Make Bulgur and Mushrooms
Sautéing Mushrooms in Olive Oil Adds Taste Without the Fat
Oct 30, 2009
Bulgur is a staple in Middle Eastern cuisine and is actually what is left after wheat kernels have been steamed, dried, and crushed, say dietitian and nutrition writers Gayle Povis Alleman, M.S., R.D., Densie Webb, Ph.D., R.D., and Susan Male Smith, M.A., R.D., in a 2009 article, "Bulgur: Natural Weight-Loss Food" on The Learning Channel (TLC) website, recipes.howstuffworks.com. "This cereal food grain has been a staple for years because it offers an inexpensive source of low-fat protein, making it a wonderfully nutritious addition to your low-fat meal plan," as it has twice the fiber of brown rice, and half a cup contains only 76 calories, they add. Bulgur can be eaten as part of a salad or it can be served with cooked vegetables. It is often eaten in lieu of rice in the Mediterranean world. This recipe will serve bulgur with mushrooms cooked lightly in olive oil.
Mushrooms are of many kinds, including white button, crimini, shiitake, and portabella. They can be cultivated but are also found growing wild in many parts of the world, says a 2009 article published by a non-profit called The George Mateljan Foundation, based in Hawaii, on their website, The World's Healthiest Foods, WHFoods.com. Button mushrooms have been cultivated wild since prehistoric times and have been the food of many hunter-gatherers, says the article. Mushrooms contain phytonutrients, which are the subject of anti-cancer research, the article adds. They are also good sources of Vitamin B and zinc, which regulate energy production in the body and protect the immune system, the article concludes. This recipe will focus on the use of white button mushrooms although any kind of mushroom can be used.
Ingredients & Preparation Tips
- White button mushrooms are most easily available and less expensive, and are therefore recommended in this recipe. The George Mateljan Foundation advises individuals to ensure that mushrooms are firm, plum, and clean, to avoid buying mushrooms that are wrinkled or have wet slimy spots on them, and to choose creamy white mushrooms. Loose button mushrooms can be stored easily in a loosely closed paper bag in the refrigerator, and prepackaged mushrooms can be stored in their original containers in the refrigerator for up to a week, this article adds. Mushrooms should be thoroughly cleaned and washed.
- Alleman et al point out that bulgur can be found at a health food store and that it requires very little preparation since it is already partially cooked. They recommend fluffing it with a fork after simmering half a cup in one cup of liquid for fifteen minutes and in order to increase its volume and thus produce fluffy bulgur. They advise cooks to first let it stand for another ten minutes before fluffing it. Bulgur can also simply be prepared according to basic packet directions and then fluffed with a fork. Individuals should make freshness the main criterion even in this case.
- Extra virgin olive oil should be used to cook the mushrooms in after or while preparing the bulgur. This type of olive oil is very light and still adds flavor.
- A small amount of black pepper, and herbs such as thyme can be added to the mushrooms, which would eventually get mixed with the bulgur. These are nutritious ways to add flavor.
Bulgur with Mushrooms
Ingredients:
- 1 packet (1 cup) white button mushrooms
- 1 packet (1 cup) bulgur
- 2 cups cold water
- 1 teaspoon olive oil, such as Extra Virgin Olive Oil
- 1/4 teaspoon black pepper
- 1/4 teaspoon thyme or other herbs according to personal taste
Directions:
- Cook bulgur according to package directions, which call for 1 cup of bulgur to 2 cups of cold water. Cook on medium-high heat. Let stand for 10 minutes and fluff with a fork.
- Clean, wash, and chop mushrooms. The chopping can obviously be skipped if pre-cut mushrooms were purchased.
- Heat the olive oil on medium heat and add the mushrooms. Cook until they turn light brown and develop a delicate aroma. Add pepper and herbs.
- Add the bulgur to the mushroom mixture. Serve immediately with soup or a green salad.
This delicious and nutritious grain dish serves 4.
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