Duru Bulgur Wheat Meal in Nigeria!

Displaying Duru Bulgur Wheat Meal.JPG

 Bulgur is a cereal food made from the grouts of several different wheat species, most often from durum wheat.

It is common amongst the Europeans Middle Easterners and Indians and even a major staple diet in the Mediterranean.

For human consumption, bulgur is usually  sold parboiled and dried, with only very small amount of bran partially removed.

Bulgur is a pre-cooked, tasty and a healthy food product that is produced from wheat and water. One unique feature of this food  is beautiful fact that it  does not contain any colourings or artificial flavours.

Bulgur is produced by cleaning, boiling and drying the wheat and then, later removing its peel and classifying it according to grain sizes, grinding it in a range of different mills.

The world Health Organisation has reportedly featured Bulgur as one of the fifteen foods which should be consumed regularly.

 It  is said to be perfect for adults and children.

Duru Bulgur wheat meal is a rich source of folic acid, fiber and vitamin B. It is a low Gl food  which has lower level of glycerin index compared to white rice.

This Wheat meal is  said to be a healthy and natural food made from 100% durum wheat.

It contains no artificial colouring or flavouring and is 100 % natural.

It cooks in few minutes and can be  used as rice or pasta .

Duru Bulgur can be relished as a side dish, in soups and salads or be enjoyed as  a delicious main meal.

Nutritional Value And Health Benefit of Duru Bulgur Wheat Meal!

  •      This meal is said to be full of  protein and fiber.

  •   It is low in calories and ideal for people seeking to shed a few pounds. Since it contains low calories and packed with fiber, the meal gives a sense of fullness,  and  ensure that one achieve weight loss within the shortest time.

  •   It helps to maintain proper health of the colon.

  •   It aids the prevention of  heart diseases.

  •  It helps to prevent breast cancer.

  •  It helps to improve mental health.

  •   Eating the wheat meal would also aid the prevention of  the risk of gallstones in women.

  • Bulgur wheat meal is a good source of fiber, protein, carbohydrates, iron and vitamin B-6.

  • Bulgur makes a healthy and quick addition to any meal because it’s 100 percent whole wheat that’s specially prepared to decrease cooking time.



  • 1 cup of cooked bulgur contains 39grams of carbohydrates which is about 26 percent of the recommended intake of 130 grams daily (RDI), 5.
  • In addition to energy-providing carbohydrates, the same portion has 3 grams of fiber.
  • Bulgur contains some soluble fiber, but about 90 percent of the wheat kernel consists of insoluble fiber. This is the type of fiber that keeps food moving through the digestive tract and prevents constipation.
  • A one cup serving of bulgur gives men 21 percent and women 32 percent of their daily intake.
  • If you’re not used to eating that much fiber in one serving, increase the amount gradually to avoid side effects such as gas, bloating and diarrhea.


  • The body retains most of its iron, but one still needs to get enough in diet to replace the amount normally lost.
  • For women, that means getting 18 milligrams daily, but men only need 8 milligrams.
  • Even though it’s best known for carrying oxygen in the blood stream, iron is actually a part of every cell in your body.
  • It’s an essential component of enzymes and proteins.
  • It helps form the collagen that supports the skin and muscles and it supports the immune system.
  • One cup of cooked bulgur has two milligrams of iron, which is 22 percent of men’s and 10 percent of women’s recommended daily intake.

                                               B VITAMINS

  • The B vitamins all work as co – enzymes, which means they activate enzymes that have various roles, including metabolizing food into energy and producing hormones and neurotransmitters.
  • The vitamins each have other specialized jobs to perform too.
  • For instance, vitamin B-6 and foliate remove an amino acid called homocysteine from the blood stream. If one does not  have enough B-6 and foliate, levels of homocysteine can build up, which is a risk factor for developing cardiovascular disease.
  • The wheat meal is naturally low in saturated fat and cholesterol, containing high minerals including calcium (12%) and a lot of manganese which is essential for bone health.
  • It also provide a low glycemic index food, producing only small fluctuations in blood glucose and insulin level compared with high glycemic index foods such as Rice and Potatoes.

Hence, to really get these benefits, eat bulgur wheat meal 2 to 3 times a week and keep enjoying life.

Don’t be confused with cracked wheat and bulgur, cracked wheat is a crushed wheat grain that has not been parboiled.


  • It is just similar to normal rice preparation.
  • to prepare, add water to the pot and allowed to boil for few minutes.
  • Add your ingredients
  • add the Bulgur and allow boiling for 15 – 20mins.
  • Then it’s set to serve, remove from heat and serve.

     Don’t wash the Bulgur Wheat before cooking.


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