Bulgur: How This Whole Grain Could Be THE Secret To Your Health

Bulgur is a whole grain with low glycemic index that is perfect for your health. This is an easy salad with delicious fruits

Whether it is blood sugar management or taste you are after, it won’t get better than this mediterranean bulgur salad recipe. Low glycemic index bulgur wheat.

Ingredients

  • Bulgur
  • Parsley
  • Mint
  • Goat’s cheese or feta cheese
  • Mango
  • Pomegranate
  • Spring onions
  • Tomatoes
  • Extravirgin olive oil
  • Salt and pepper

 

Orange vinaigrette for 4 people:  

  • 1/3 cup or 80ml orange juice
  • 1/4 cup or 60 ml sunflower oil
  • 1 tbsp mustard
  • 1 tbsp vinegar

Directions

  • Wash the bulgur and cook it like you would pasta
  • Drain and let it cool down
  • fluff it up so that it doesn’t clump together
  • Set aside
  • Cut the parsley and mint very thinly
  • Add the other ingredients for a gorgeous bulgur salad

Diabetes & Carb content:

👉 CARBOHYDRATE CONTENT:

✽ 43g of cooked brown bulgur corresponds to10g carbs OR 17g dry bulgur corresponds to 10g carbs (I would recommend cooking 170g dry bulgur for 100g carbs and then divid it in 10 for 10g carbs each portion). Look at this video to see  how to cook and freeze bulgur

✽ As a general rule, 300g of vegetables equals to 10g carbs

✽ 66g of mango equals to 10g carbs

✽ The rest of the ingredients does not count as you only use a small amount.

The orange vinaigrette contains 80g of orange juice (equals to 8g carbs).

For 4 people it would be 2g carbs per person. This is to add to the total bulgur salad carb content.

➡︎ For one person, I would make the bulgur salad with a total of 23g carbs as follows: 43g of cooked bulgur (10g carbs) | 100g of tomatoes ( 3g carbs) | 66g of mango (10g carbs).

➡︎ If you add the orange vinaigrette, the total carb content of the bulgur salad would be 25g carbs

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