Grano bulgur fine è un tipo di bulgur in cui i chicchi di grano sono stati macinati in particelle molto piccole, quasi come un couscous. Come altre varietà di bulgur, è un grano che è stato parzialmente cotto, essiccato e poi spezzato in gradi diversi di finezza. Il bulgur fine è particolarmente adatto per piatti come tabbouleh e altre insalate, così come per zuppe e ripieni, grazie alla sua consistenza leggera e al tempo di cottura rapido.
Profilo Nutrizionale (per 100 grammi):
- Calorie Circa 342 kcal.
- Proteine Circa 12,3 grammi, una buona fonte di proteine vegetali.
- Grassi Circa 1,3 grammi, molto basso in grassi.
- Carboidrati Circa 76 grammi, prevalentemente sotto forma di amido.
- Fibre Circa 18 grammi, contribuendo in modo significativo alla salute digestiva.
- Vitamine e Minerali Ricco di vitamine del gruppo B come niacina e folati, oltre a minerali come manganese, magnesio, ferro e fosforo.
Il bulgur di frumento fine è apprezzato per la sua versatilità e per la facilità d'uso, poiché richiede solo un breve tempo di ammollo o cottura. È un ingrediente base nelle cucine del Medio Oriente, dove viene spesso utilizzato per insalate e ripieni.
Considerazioni
Uso in cucina Versatile e rapido da preparare, può essere utilizzato in insalate, come il tabbouleh, in zuppe, stufati, o come base per piatti caldi e freddi.
Benefici. Supporta la digestione, la salute cardiovascolare (1) e aiuta nella gestione del peso grazie all'elevato contenuto di fibre ed ai composti fenolici (2).
Conservazione Conservare in un contenitore ermetico in un luogo fresco e asciutto per preservare la freschezza e la qualità.
Bibliografia_____________________________________________________________________
(1) Dorra ST, Farah D, Nesrine H, Wafa A, Youkabed Z. Drying Behavior of Bulgur and Its Effect on Phytochemical Content. Foods. 2022 Apr 6;11(7):1062. doi: 10.3390/foods11071062. PMID: 35407147; PMCID: PMC8997585.
Abstract. The objective of this study was to determine the influence of two types of dryers (hot air oven and vacuum dryer) and the yellow berry percentage (1.75%, 36.25%, 43.25%) on the drying process and phytochemical content of bulgur. Results showed that the Midilli model successfully described the moisture diffusion during drying at 60 °C in all bulgur samples, where an increase in yellow berry percentage generated an increase in moisture content. Effective diffusion coefficient (Deff) increased significantly (p ≤ 0.05) from 7.05 × 10-11 to 7.82 × 10-11 (m2.s-1) and from 7.73 × 10-11 to 7.82 × 10-11 (m2.s-1) for the hot air oven and vacuum dryer, respectively. However, it decreased significantly with a decrease of yellow berry percentage. It was concluded that the vacuum dryer provided faster and more effective drying than the hot air oven. Total polyphenol (TPC), total flavonoid (TFC), and yellow pigment contents (YPC) of bulgur were investigated. TPC ranged between 0.54 and 0.64 (mg GAE/g dm); TFC varied from 0.48 to 0.61 (mg QE/g dm). The YPC was found to be between 0.066 and 0.079 (mg ß-carotene/100g dm). Yellow berry percentage positively and significantly affected the TPC, TFC, and YPC contents due to the hard separation of the outer layers from the starchy grain during the debranning step.
(2) Tacer Caba Z, Boyacioglu MH, Boyacioglu D. Bioactive healthy components of bulgur. Int J Food Sci Nutr. 2012 Mar;63(2):250-6. doi: 10.3109/09637486.2011.639748.
Abstract. Bulgur has been one of the most important traditional Durum wheat products in Turkey and Middle Eastern countries for ages. The objective of this study was to reveal the composition of some healthy components of industrial bulgur samples produced in Turkey. Total starch, resistant starch, dietary fibre and total phenolic contents and their high-performance liquid chromatography (HPLC) profile and antioxidant capacity of bulgur samples using 2,2-diphenyl-1-picrylhydrazyl (DPPH) and 2,2'-azino-bis(3-ethylbenzthiazoline-6-sulphonic acid (ABTS) radical scavenging activity methods were investigated. The results showed that total dietary fibre ranged between 5.8 ± 0.7 and 8.2 ± 0.7% and resistant starch between 2.1 ± 0.2 and 2.8 ± 0.2%. Moreover, phenolic content with an average of 59.5 ± 5.2 mg Gallic acid/100 g dry matter and a moderate level of antioxidant capacity with an average of 22.2 ± 2.4% DPPH scavenging activity and 563.3 ± 60.7 μmol Trolox Equivalent Antioxidant Capacity/100 g dry matter of ABTS scavenging activity add value to the health benefits of bulgur product.
