Bulgur cooking recipes for weight loss

What kind of cereal is this

First, a little about the cereal itself.
Bulgur is a specially processed crushed wheat that has long been used in various cuisines around the world, especially in the East. From the point of view of food products, this is simply an ideal cereal. It even contains more protein, fiber, vitamins and beneficial microelements than buckwheat !

Moreover, the peculiarity of bulgur is that vitamins are preserved even after heat treatment.

Dishes based on this golden grain satiate well and for a long time.

That is, they are useful even if you eat right in order to lose weight.

KBJU of unique wheat cereal in dry form: 342 kcal, 12.3 g of protein, 1.33 g of fat and 75.9 g of carbohydrates.

What is bulgur?

It is a dark variety of wheat that is harvested at the time of its milk maturity, although in appearance it is more similar to corn grits or rice. After harvesting, the product is dried, usually steamed, the bran is removed, and then ground. As a result of cooking, the volume of the cereal doubles or triples, so it is not only tasty and healthy, but also affordable. The fact that this cereal is becoming increasingly popular far beyond the borders of the countries where it has long been used is due to the unusual nutty flavor that it possesses, which gives it an exotic appearance.

The culture can be finely crushed or large, and the time for preparing dishes from it depends on its size. But taking into account the fact that it is already sold in steamed form, its duration is not long.

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Secrets of delicious bulgur in a slow cooker

The tastiest and easiest way to prepare bulgur is in a slow cooker - the recipes are so varied that everyone will find something of their own. Usually this cereal is combined with mushrooms, meat, and vegetables. Also good are combinations with fruits, berries, nuts; milk porridge is also tasty.

It is important to observe the proportions - 1 part of such cereal “requires” 2 parts of liquid.

Bulgur boiled in water is an ideal side dish. You can add anything to it, getting new tastes. But there will be a separate article about this - there are a lot of nuances on how to cook bulgur correctly. This time we will look not just at how to cook bulgur in a slow cooker, but at how to easily prepare a full meal based on it.

Bulgur pilaf with chicken breast or beef

Dietary, aromatic bulgur pilaf in a slow cooker with chicken is the first recipe that started my acquaintance.
It turned out that it tastes better than the classic rice!

I usually make it with chicken breasts, but bulgur with turkey in a slow cooker or with beef turns out just as good.

True, it is better to stew such meat for 20-30 minutes longer than chicken.

But if you cook meat and bulgur in a pressure cooker, then rely on your experience.

Ingredients

• bulgur – 1 multi-cup
• water - 2 multi-glasses
• chicken fillet – 400 g
• 1 large onion
• 1 large carrot
• spices, salt - to taste (I like the combination of red pepper, Italian herbs, turmeric)
• olive oil - 1 tsp.

How to cook

1. Chop the vegetables into small cubes, cut the meat into small pieces. We put everything in the cartoon, pour in 3-4 tbsp. water, turn on the “Extinguishing” mode and cover with a lid. If we cook bulgur pilaf with beef in a slow cooker, simmer for an hour, adding water as needed.
2. After 20 minutes, add the cereal, pour in 2 cups of boiling water (so as not to damage the non-stick coating of the bowl), salt, pepper, add oil, mix and cover, continue to simmer. All! In half an hour, pilaf with bulgur and chicken in a slow cooker is ready!

Calorie content of one serving (300 g) is 270-280 kcal , approximate serving size: 30.6 g protein, 6 g fat, 33 g carbohydrates.

Lenten recipe with mushrooms or vegetables

If someone doesn’t eat meat, I offer an excellent recipe - bulgur with mushrooms in a slow cooker. Champignons, fresh forest mushrooms, frozen or dried mushrooms are suitable. Pre-fill dry ones with warm water for 5-6 hours.

Or you can use the same recipe to prepare no less tasty bulgur with vegetables, replacing the specified amount of mushrooms with the same amount of any frozen vegetable mixture.

A mix of fresh vegetables is even better.

A very tasty combination of corn, bell pepper, green peas, zucchini and green beans.

What you need:

• 1 large onion and 1 carrot each
• 200 g bulgur
• 500 g champignons
• olive oil - 2 tsp.
• 2 glasses of water.

How to cook:

1. Pour olive oil into the bowl, set the “Stewing” mode and send the sliced ​​mushrooms and chopped onions and carrots there for 15 minutes. If we cook only with vegetables (you don’t have to defrost them), we do the same. You can stir it a couple of times.
2. Now pour in the cereal, salt, add seasonings, pour in water and cook in the “Stew” mode for 30-40 minutes.

Calorie content of one serving (300 g) is 210-220 kcal, approximate serving size: 10.6 g protein, 5.3 g fat, 27.7 g carbohydrates.

Quick recipe for bulgur with minced meat

Bulgur with minced meat in a slow cooker is my lifesaver when I need to whip up something in a hurry.
If you have time and desire, you can separately cook bulgur as a side dish, and make some dietary cutlets from minced chicken, but I personally rarely have the opportunity to spend an hour at the stove.

But you can always spend 3 minutes on adding products to the cartoon.

Ingredients:

• minced chicken breast - 200 g
• bulgur – 100 g
• water - 180 ml
• soy sauce - to taste
• greens - a bunch
• garlic - 2-3 cloves

How to cook:

1. Cooking bulgur in a slow cooker with minced meat is a minimalist process. Place minced meat, cereal, soy sauce, water into a bowl, mix well and cook in the “Cooking” mode (Rice, Stew, etc.). The lid is closed!
2. Chop the garlic and herbs and send them to the mixture after 25 minutes. Another 5 minutes and you're done!

Calorie content of one serving (300 g) is 240-250 kcal , approximate serving size: 30.6 g protein, 1.5 g fat, 33 g carbohydrates.

Bulgur with chicken gizzards in a slow cooker

Great option for variety

Ingredients:

• bulgur – 500 g
• ventricles - 500 g
• refined oil - 0.5 tbsp. l.
• salt, spices - to taste

How to cook

Before cooking bulgur in a slow cooker, you need to bring the ventricles almost to readiness. Pour half a tablespoon of olive oil into a multi-bowl and place the chopped gizzards, peeled from films.

Simmer them in the stew mode until almost done (about 40 minutes).

Pour the cereal on top, add enough water to cover it by 4 cm. Simmer for another 20-30 minutes, add salt and spices to taste.

It is delicious to serve this dish with a vegetable salad dressed with homemade yogurt, the preparation method of which is described here.

Bulgur with vegetables and shrimp

If you love rice with shrimp, diversify the menu and prepare shrimp with bulgur. Don’t hesitate – you will get a tasty, aromatic dish.

Ingredients:

• bulgur – 1 tbsp.;
• water – 2 tbsp.;
• carrots – 1 pc.;
• bell pepper – 1 pc.;
• onion – 1 pc.;
• shrimp (frozen, peeled) – 450 g;
• green peas (fresh or frozen) – 100 g;
• garlic – 1 clove;
• olive oil;
• salt pepper;
• a mixture of Provencal herbs;

Cooking recipe step by step:

1. Heat a little oil in a saucepan, add the bulgur and lightly fry, stirring occasionally.
2. Pour in water, add salt, pepper, Provençal herbs. Cover with a lid and simmer over low heat for 20-25 minutes.
3. Finely chop the onion and garlic, cut the carrots and bell pepper into strips.
4. In a separate pan, heat 2 tbsp. l. olive oil, fry onion, garlic, carrots and bell pepper. When the vegetables are soft, add the peas and fry for another 5 minutes.
5. Fry the shrimp separately in butter for about three minutes. Salt and pepper.
6. Mix the finished bulgur with vegetables and shrimp. You can sprinkle with herbs.

Advice from experienced pp specialists

• If suddenly you haven’t eaten everything at once, fill the leftovers with 2-3 whipped egg whites and bake directly in the multi-bowl for 10-15 minutes on any mode (baking, stewing). Makes a great casserole for breakfast or lunch.
• Do not skimp on fresh vegetables when serving delicious dishes made from this cereal - they will perfectly complement the dish.
• Any unsweetened sauces are suitable for bulgur with vegetables, mushrooms, and meat.

My name is Irina, I am the owner and administrator of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Bulgur pilaf - dietary recipe for lunch

Bulgur pilaf is a great alternative to regular pilaf. The recipe includes dietary meat - chicken or turkey fillet and a minimum of oil. The ideal option for preparing pilaf from bulgur grains is in a slow cooker.

What kind of porridge is this with an unfamiliar name? Let's figure it out. A type of wheat cereal that is very popular in the Middle East and some Balkan countries. In general, several types of porridges are made from wheat - semolina, wheat (arnautka, artek), spelled, couscous and bulgur. For the last grain of wheat, it is taken at milk maturity, steamed and dried in the sun. By the way, the world-famous Italian durum wheat pasta is made from bulgur grain.

Cereals have a lot of useful properties. Useful for athletes and people in difficult professions. Bulgur is easily absorbed by the body, without leaving a feeling of heaviness in the stomach. Contains vitamins A, E, K. Due to its high fiber content, porridge perfectly cleanses the body. A small portion of cereal will make you feel full and give you energy that will last until your next meal.

The only disadvantage of bulgur is its calorie content. Per 100 g 346 Kcal. We eat, but in moderation. The dish is best suited for lunch.

Cuisine: Oriental Type of dish: Hot dish Cooking method: In a slow cooker, in a frying pan, in a saucepan Servings: 6 40-50 min

How to cook bulgur pilaf

The peculiarity of the cereal is that it does not need to be washed before cooking. To reveal the taste, it is recommended to heat the grain in a frying pan with the addition of vegetable or butter. This will give the bulgur a brighter, nutty flavor. The recipe includes traditional spices that will add the characteristic notes of classic pilaf to the dish. Using this technology you can also prepare bulgur pilaf with beef. Then we start the step-by-step recipe from the third point (see below), fry and simmer the meat for 2 hours, then add vegetables and then step by step. Diet bulgur pilaf with chicken or turkey cooks faster. On average, preparation and cooking will take 40-60 minutes.

Useful properties of bulgur

• This cereal, unlike others, has a low glycemic index, which means it gives you a feeling of fullness for a long time. Have you noticed how after a bowl of any other porridge, within an hour you felt hungry again? This will not happen with bulgur and this is a huge plus if you are on a diet and want to lose extra pounds.
• We should also not forget about the presence of fiber. As you know, during a diet it is very important to ensure that there is enough dietary fiber in the diet. It is fiber that gently and carefully cleanses the body of harmful toxins and normalizes the functioning of the gastrointestinal tract. Since bulgur grains contain husks, you can be sure that you will get the right dose of fiber if you include bulgur in one of your daily diets.
• The cereal is rich in B vitamins, and this is especially important for women. Vitamin B3, which is contained in cereals, has a regenerating effect and helps fight skin aging. By the way, doctors advise including this same vitamin in your diet if you have various skin diseases.
• This tasty and healthy cereal is also rich in minerals such as potassium, magnesium and phosphorus. By including it in your diet, you will forget about the loss of strength and constant fatigue.
• Another big advantage of this cereal is that you can prepare a huge number of weight loss dishes from it. Bulgur is perfect for breakfast, lunch and dinner. Moreover, there are a huge number of salads with bulgur, which are very useful not only for weight loss, but also for health in general.

Many people wonder if bulgur is really a dietary product? It all depends not only on the product itself, but also on how you will prepare and eat it.

Of course, if you eat a portion of bulgur, generously flavoring it with fatty gravy or some kind of high-calorie sauce, this dish will automatically fall into the category of prohibited foods on the diet.

In principle, this can be said about any cereal, so bulgur is no exception. The main rule is to cook bulgur correctly to get maximum benefits for your body. So, in order for dishes with bulgur to turn out truly dietary and healthy, you need to remember these simple rules:

• If you are preparing bulgur for breakfast, it is better to first cook the bulgur in plain water and only then add a little milk at the end. We also do not overuse butter, since 100 grams of this product contains about 700 calories. If you want to get the maximum amount of fiber, you can simply steam the bulgur with boiling water, then add fruits and vegetables to the porridge. This option is great for those who don’t have time to prepare breakfast in the morning. You can always pour bulgur in the evening and enjoy a proper breakfast in the morning.
• If you are preparing main courses with bulgur, for example, pilaf, then never fry the bulgur in a large amount of vegetable oil. This version of pilaf will no longer be considered dietary, since the cereal very quickly absorbs vegetable oil, which contains many calories. Also, do not season bulgur with fatty sauces, especially store-bought ones. This also includes various gravies, ala bechamel, etc. Remember that bulgur is perfect with just one tablespoon of olive oil, thanks to its nutty flavor that needs no other additions.
• If you are preparing a salad with bulgur, it is also important to avoid other fatty and non-dietary ingredients. It’s also best to make your own salad dressing using healthy ingredients.

Step-by-step recipe with photos:

1. We wash and clean the vegetables. We cut the carrots into strips. Grating is not recommended, as it will quickly boil and the taste of the dish will be slightly different. Chop the onion into small cubes or half rings (as you prefer). Wash the meat, cut into pieces of 2-4 cm.
2. Turn on the multicooker to the “frying” mode, pour in vegetable oil and fry the onions and carrots until soft. If we cook in a frying pan, turn the burner on low heat.
3. Add chicken fillet and fry the pieces.
4. Add bulgur. Mix well and let the grains fry. As soon as the characteristic nutty aroma appears, pour boiling water (water should cover the cereal by approximately 1 finger). Add spices. Mix everything well. Stick in the garlic cloves.
5. Set the multicooker to “pilaf” or “stew” mode and leave for 20 minutes. If cooking in a saucepan or frying pan, cover with a lid and simmer for 20 minutes.
6. Then mix the pilaf again and pour portions into plates. Serve with a simple vegetable salad.

This recipe can also be made without meat. Porridge with vegetables will be an ideal choice for vegetarians and people who adhere to fasting.

How to cook bulgur in a pan?

This is the most common way of preparing the dish. It is quite simple, so even beginners can cope with this process not only in cooking this crop, but in the culinary field in general.

Here's a good recipe for cooking bulgur in a pan:

• If desired, you can rinse the cereal;
• Choose how to prepare it - soaking or frying. If you do not skip the washing step and decide to fry the crop before cooking, then between these steps you should thoroughly dry the product. To do this, after washing, spread it in a thin layer on a dry towel or napkin. This step will allow the finished dish to be crumbly;
• Boil water in a separate container. In the question of how to cook bulgur, the ratio of it and the main ingredient is very important. Following the proportions will help the dish cook evenly and be crumbly. For 1 cup of cereal you will need 2 cups of liquid;
• After soaking or frying, transfer the crop to the pan;
• Pour water into it in a small stream, constantly stirring the ingredients. You should not pour all the liquid in at once, as this may lead to the formation of lumps;
• When it boils, turn the heat to minimum, cover the container in which the dish is being prepared with a lid;
• Let the product boil for 20-30 minutes;
• Add salt, spices, butter or vegetable oil to the finished dish to taste.

But the most commonly used method of how to properly cook bulgur porridge is somewhat different from the previous one, since many consider it simpler:

• Measure out the required amount of culture based on the calculation that 1 glass of it in dry form yields 4 servings of side dish;
• Wash the cereal, prepare it by frying or soaking;
• Transfer the grains to a saucepan that has a thick bottom and sides;
• Fill them with water, the volume of which will be 2 times the volume of the raw product;
• Cover the container with a lid;
• Let the liquid boil over medium heat, and once boiling, reduce it to low;
• Maintain the cooking time, which is approximately a third of an hour;
• Remove the pan from the heat, add salt, spices, oil (butter or vegetable) to taste;
• Cover it with a lid and let its contents brew for a third of an hour.

The properties of this product allow it to be used for weight loss and for anyone who leads a healthy lifestyle. In both cases, it is necessary to adhere to proper nutrition - PP. It can include various dietary but healthy dishes with this culture as one of the ingredients.

Here is a recipe for how to cook bulgur, thanks to which you will be able to stick to it:

• Rinse 1 cup of cereal;
• You should not choose frying as one of the stages of preparation for a dietary, healthy diet, since due to this processing method and the presence of oil, the calorie content of the product increases;
• Soak it in water (1.5 cups), which should be hot, for half an hour;
• Then boil the culture in a saucepan over low heat for 20-30 minutes;
• There is no need to add oil at the end of cooking so as not to increase the calorie content of the dish. You can add salt, but many healthy eaters prefer to replace it with turmeric.

If you want the taste to be more intense, you can cook the porridge with vegetable broth, using it in the amount indicated for water in this recipe. You can even diversify the taste by simply adding a little tomato juice to the water. The dish prepared according to this recipe can be consumed as an independent dish, or you can use it as an ingredient in a healthy dietary salad:

• Prepare the cereal according to the recipe described above so that it is lean and crumbly, let cool;
• Combine it with feta cheese (50 g), tomato (1 pc.), cucumber (1 pc.). These ingredients need to be cut into cubes. It is advisable to remove the peel from vegetables;
• Add greens to the salad. It can be parsley, dill, lettuce, arugula, etc. - to taste;
• Add spices to taste. It is advisable not to overuse salt - it is better to use more natural spices and dried herbs;
• Season the salad with olive oil (1 tbsp will be enough), mix all ingredients.

Bulgur for PP can also be used as an ingredient for vegetable dietary soup:

• Cut sweet pepper (1 pc.), carrots (1 pc.) into cubes;
• Chop the onion into small, thin pieces;
• Disassemble (or cut) broccoli into small pieces (100 g);
• Pour 1 tbsp into the pan. l. olive oil, fry all the vegetables in it over low heat for 5 minutes, adding curry to the mixture to taste;
• Pour 3 tbsp of cereal into the pan. l. (no longer needed because the grains will cook and the soup will be too thick), continue to fry the ingredients for another 3 minutes. Stir them all the time;
• Pour water (about 2 liters) into a saucepan with a thick bottom, place the potatoes cut into strips (2-3 pcs.);
• Bring the water to a boil over medium heat. If starchy foam appears from the potatoes, skim it off;
• Add the pre-fried vegetables to the pan and continue cooking the soup for another 15 minutes. Do not forget to skim the foam that forms from the potatoes all the time;
• Taste the potatoes and cereals. If these components are ready, then the dish is also ready;
• Serve the soup garnished with chopped fresh dill.

You can finish preparing the dish from the moment the potatoes boil in the oven. You need to send it into it for half an hour, setting the temperature to 200 degrees C.

To prepare the soup, you can use any vegetables, mushrooms, legumes, adding or replacing them in this recipe to your taste. Instead of water, you can use chicken broth. And if you are not on a diet, then the broth can be prepared with pork, beef, and other types of meat.

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Why and how to use bulgur correctly when losing weight

The cereal is made from wheat that has been processed to maintain a high content of complex carbohydrates. They take a long time to be processed by the body, saturating it for several hours, which is important when losing weight. Bulgur during a diet does not provoke spikes in blood sugar. Healthy cereal contains B vitamins, PP, as well as minerals, saturated fatty acids and other beneficial substances.

Bulgur can be consumed during a diet without worrying about the load on the tract. Cereals contain fiber, which cleanses the excretory system, and other elements support healthy digestion, restore energy, and relieve mild stress.

How to cook properly

Before processing, bulgur during a diet is soaked 3-4 times in warm water, draining the liquid as it cools. This promotes swelling of the grains, which are then boiled for 15 minutes in a ratio of 1:2. The finished product is left for 5–7 minutes. Both boiled and simply swollen cereals are eaten.

The answer to the question “is it possible to eat bulgur while losing weight” is in the affirmative, but it is contraindicated during acute forms of pathologies, as well as in case of individual intolerance. It is recommended to eat no more than 200 grams of product per day. Otherwise, excess complex carbohydrates will lead to weight gain.

Millet

This is the best substitute for bulgur, since it is obtained from millet. The cereal will differ in shape and have a pronounced cereal taste. It can be used for making soups and porridges. It can be combined with meat, fruits, and vegetables. This is one of the best options for replacing bulgur in your diet.

If for any reason you need to replace bulgur, study the analogues presented. They differ in the same useful composition as the original. They can become the basis of a menu if you follow the rules of a healthy lifestyle and nutrition.

Examples of dietary recipes for first courses

For traditional Turkish soup you will need:

• 120 g. cereal;
• 1.5 liters of water;
• a teaspoon of turmeric;
• bulb;
• 2 tomatoes;
• salt.

To prepare, you need to wash and cut the vegetables as desired. The cereal is pre-soaked. 5 minutes after the start of cooking, add onions, then after another 2 minutes add tomatoes, after another three minutes add turmeric and salt. The dish is brought to readiness and left to brew.

Dietary dishes are prepared on the basis of Turkish soup. For example, to the above ingredients add 100 grams of lentils, two teaspoons of vegetable oil and fresh herbs. They begin to boil the lentils along with the cereal. Chopped onions are pre-fried in oil. Chopped herbs are added at the end of cooking.

Examples of dietary recipes for main courses

To make the meatballs, boil 150 grams of bulgur. 200 grams of poultry meat are ground in a blender. The ingredients are mixed in a large container. Add 4 yolks and salt to them. The minced meat is used to make cutlets, which are baked in the oven or steamed.

For stuffed eggplants you will need: five vegetables, cut into two parts. The core is removed from the halves, and the edible pulp is finely chopped. The latter is mixed with chopped garlic, crushed nuts, three sour apples, five carrots. 100 grams of boiled bulgur is also added to the mixture. The minced meat is stewed in a frying pan for 5 minutes, then 100 grams of plums or other fruits are added to it to taste. The filling is simmered for another 10 minutes, then distributed among the eggplant halves. The dish is steamed for 20 minutes.

Which is healthier?

Don't know which cereal to choose on your diet? Here's a little educational program for you:

• Bulgur or rice. If the question is between bulgur and white rice, then we give preference, of course, to bulgur. These grains were not processed in the same way and retained all the beneficial substances. But if you are choosing between brown rice and bulgur, then brown rice takes the lead. It contains much more fiber.
• bulgur or buckwheat. Here, the two cereals are almost equally healthy and have a very similar chemical composition. So it's just a matter of taste here.
• bulgur or couscous. Everything is simple here, judge for yourself: per 100 grams of bulgur there are about 12 grams of dietary fiber, while couscous has only 5 grams.
• bulgur or pearl barley. Here, too, bulgur is the leader in both dietary fiber and protein content.
• bulgur or quinoa. When it comes to quinoa, these seeds contain more protein than bulgur, but they also contain less dietary fiber.

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Now that you know about the benefits of bulgur, you can safely introduce it into your diet and enjoy delicious and healthy dishes.

Examples of dietary recipes for cold dishes

For the salad, boil 0.5 liters of water and cool to 50–55 degrees. Two hundred grams of cereal are poured with liquid and begin to cook along with parsley. After 15 minutes, the water is drained. The cereal is transferred to a salad bowl and sprinkled with lemon juice. Chopped onions, mint, olive oil and fresh vegetables are added to the porridge according to preference.

For dietary pate you will need beans. The dry one is soaked overnight and boiled in the morning. Boil 50 grams of bulgur in 100 ml of boiling water for 10 minutes. The onion and a couple of cloves of garlic are peeled and finely chopped, then stewed. Place the ingredients in a blender, add yogurt, salt and lemon juice, and mix.

Diet menu with bulgur

Bulgur is a dietary product; it underlies several nutritional principles. Below we give an example of a weekly diet menu that includes bulgur.

Diet for a week

The morning diet includes 100 grams of porridge, yogurt and an apple. Daytime - 100 grams of ready-made cereal, vegetable salad, green tea, and evening - stewed vegetables with kefir or fermented baked milk. Use a handful of nuts or berries as a snack. This is a menu option without meat and fish, but if desired, they can be consumed boiled in the evening.

Monthly diet plan

Sample menu for weight loss:

1. In the morning - cottage cheese with dried fruits or an omelet, tea or coffee without additives.
2. For lunch - vegetable soup or porridge, compote and bread.
3. For dinner - poultry or fish stew, vegetable salad, fermented milk drink.
4. Nuts and fruits are used as a snack.

Proper nutrition helps you lose weight. This option lasts 4 full weeks. Exclude baked goods, sugar and any sweet foods, with the exception of fruits, from the diet. Limit the amount of salt in food. Healthy bulgur is eaten only for lunch or dinner.

*Data source: USDA SR-23

USDA National Nutrient Database for Standard Reference

PP salad with bulgur

So, if you bought that treasured pack of bulgur but have never cooked it, then there are a few easy ways to do it.

• Cooking on the stove. The easiest way is to cook bulgur on the stove. For 1 cup of bulgur you will need 2 cups of water. You can pre-fry the bulgur in 1 tablespoon of olive oil and add your favorite spices. Then add water and cook over low heat. There is no need to add any dressings to the finished bulgur.
• Cooking in a slow cooker. Another great way to prepare diet bulgur is to cook it in a slow cooker. Fill a glass of bulgur with 2 glasses of water, add your favorite spices and set it to “Pilaf” mode.
• Fill with boiling water. The easiest way to cook bulgur is to simply pour boiling water over it. Pour the bulgur into a container and pour boiling water over it so that the water covers the bulgur twice. Leave for 15 minutes. After this, you can add olive oil and your favorite spices. This bulgur is also ideal for making salads.

This perfect bulgur salad will not only be an excellent dietary dish, but also a wonderful decoration for any holiday table. By the way, take note that if you need to prepare a holiday dish, but at the same time you want to adhere to the instructions, then such salads with bulgur are an excellent option.

• 1 cup bulgur. The best way to prepare it is in the simplest way - pour boiling water over it. But you can also boil it.
• 50 grams of feta. This low-calorie cheese is ideal for salad on pp. Cut into small cubes.
• 1 medium tomato. We also cut into cubes.
• 1 medium cucumber. If desired, you can cut off the peel and only then cut into cubes.
• A handful of arugula or any other greens of your choice. You can finely chop dill or parsley. You can also finely chop the spinach.
• 1 tablespoon olive oil.
• Salt and spices to your taste.

Mix all the ingredients, season with olive oil and add your favorite spices. Healthy and dietary salad is ready!

This recipe is the perfect PP lunch or dinner. Cooking bulgur with vegetables is very simple and quick, the main thing is to choose the right vegetables. We will use the healthiest vegetables in the diet, which contain a lot of useful substances and a lot of fiber. So, what vegetables should you pay attention to:

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• green string beans. It has low calorie content and high fiber content.
• green pea. Can be used either fresh or frozen.
• mushrooms. If you want to add more protein to your diet, then be sure to use mushrooms. They contain protein and a minimum of calories.
• corn. Although the calorie content of this product is not so low, it gives an excellent mild taste to the finished dish.
• Zucchini or eggplant. These vegetables are also low in calories and rich in fiber.
• You can also prepare this pp recipe from a ready-made frozen mixture. For example, Mexican Blend works great. So, let's take the following ingredients for the recipe:
• 400 grams of any vegetable mixture. Both fresh and frozen will work just fine.
• 2 tablespoons of any vegetable oil. This amount of oil will be enough, but if desired, you can reduce it to 1 spoon.
• 140 grams of bulgur. It must first be soaked in hot water or boiled.
• Salt and spices to your taste.

Place the vegetable mixture in a frying pan and fry over low heat until the vegetables are soft. Now put the already cooked bulgur in the frying pan, mix everything thoroughly, add salt and add your favorite spices. Remove from heat and let sit for a couple of minutes. The perfect dish for pp is ready!