Ways to Include Bulgur in Your Low Fat Diet

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Seqoya, istockphoto

Bulgur is a whole grain commonly incorporated in various foods, including dishes found in Middle Eastern, Mediterranean, and Indian cuisine. It is high in fiber and protein, and very low in fat – making bulgur a good food to include in your cholesterol-lowering diet. It can also be included in various sides and salads, lending to the diversity of this delicious grain. This article will show you how to incorporate bulgur into your cholesterol-lowering meal plan – whether you plan on including it in your next entrée or consuming it alone.

Including Bulgur in Your Soups

If you look around the internet for soup recipes, you have already noted that bulgur is being included in many soup recipes. You can use it to add a little bulk to a light vegetable soup or you can substitute it for another whole grain, such as rice or barley. To cut out fat in your soup, you can swap ground beef for bulgur, since this heart-healthy grain is chock-full of protein. Bulgur has a fairly neutral taste, so you can experiment with a combination of ingredients to have a different soup every time. When watching your lipids, you should make sure that you are not creaming your soups or adding ingredients such as excess cheese or sour cream – since these ingredients will add saturated fat to your cholesterol-friendly dish. If you need these ingredients for your recipes, use low-fat versions of these products instead.

    Bulgur Salad

    Salads – brimming with veggies – are always a go-to food when you are watching your cholesterol. Sometimes, salads aren’t that filling, leading to the munchies a couple of hours after consuming them. If you are looking to add a more satisfying salad to your cholesterol-lowering meal plan, you should consider adding bulgur.

    The possibilities for your salad are endless. However, you should watch what type of dressing that you add to your salad since this could increase your caloric intake. Instead of cream-based dressings, such as Ranch or Thousand Island dressing, consider using a vinaigrette dressing or a low-fat version of your favorite creamy dressing instead. Placing the dressing on the side, instead of directly on the salad can also help limit the calories and fat that you consume for the dish.  

    Side Dishes Containing Bulgur

    Bulgur can be substituted for other whole grains to yield a tasty – and healthy – side dish. Although you can serve the bulgur plain, you can also combine bulgur with other herbs, spices, and vegetables to add more flavor. When preparing these sides, make sure that you limit the butter and salt that you add – especially is you are watching your heart health. These tried-and-true favorites contain bulgur as the main ingredient:

    Bulgur Entrees

    There are also a variety of ways you can use bulgur in your main dishes due to this grain’s versatility. You can use it as a stuffing for your turkey or chicken, top your favorite fish dish with it, or you could use bulgur as a meat substitute in your burger patties, enchiladas, and casseroles. Even though this is a healthy food, adding certain ingredients to it may add saturated fat to your meal. For instance, you should limit the amount of cheeses, creams, or gravies that you add to the dish since all of these are sources of fat. The following recipes are a few examples of how you can incorporate bulgur in your main dishes. 

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