Enjoy n ow: BULGUR

• Bulgur is made from wheat, commonly durum wheat. The wheat berries are boiled and dried then coarsely ground into nibbly little bits. You could say bulgur is the wheat version of par-boiled rice.

• Bulgur has a satisfying, chewy texture and slightly nutty flavour. It is very quick to prepare, making it great for easy salads and sides. Generally, it needs only to be soaked so it softens and plumps up – much the same as how couscous is prepared.

• Bulgur can come in different textures: fine, medium or coarse. The larger the grains, the more cooking/ soaking time required. Very coarse bulgur might be used for a hearty pilaf; finer grains are ideal for lighter dishes like tabbouleh and kibbeh.

• Bulgur is low in fat and is a good source of plant-based protein and dietary fibre because the wheat hasn’t been stripped (or “refined”) of its bran and germ during processing. • Bulgur is sometimes called cracked wheat, which can be confusing because “cracked wheat” can refer to a product made from raw rather than partially cooked wheat (it is also sometimes labelled kibbled wheat). The raw product needs to be boiled like rice before eating. If a recipe calls for cracked wheat but you’re unsure if it really means bulgur, check the method to see if it will be boiled or just soaked.

• To prepare bulgur, simply cover it with boiling water (or stock) and allow the liquid to absorb – around 10-20 minutes. Some recipes suggest measuring 2 parts liquid to 1 part bulgur but don’t worry about adding too much water; you can always drain off the excess. Drain the bulgur in a strainer, dump it into a bowl, then f luff it with a fork.

• Bulgur keeps for ages in the pantry – most packets have an expiry date of a couple of years.