Homemade Sour Bulgur Trahana From Ikaria Food

HOMEMADE SOUR BULGUR TRAHANA FROM IKARIA

Homemade Sour Bulgur Trahana From Ikaria image

Trahana is a wheat product that is eaten throughout Greece and the Eastern Mediterranean. There are many versions, some made with milk, usually from goats or sheep that is called sweet trahana, some with a combination of milk and yogurt, called sour trahana, and even a lenten version made with vegetable pulp. The liquid is combined with wheat - bulgur, semolina, or a mix of semolina and flour - and made into a dry dough (if using flour) or simmered until it is a thick porridge. Then it is spread out on netting and dried in the sun. Once thoroughly dry it is broken up into granules that can range in size from bulgurlike morsels to small pellets. You can find imported Greek trahana in Greek markets. I found five different types in my local Greek market in Los Angeles and each one behaves a little bit differently when you cook it. It is easy to make yourself, as I found when I made this recipe from Diane Kochilas's wonderful new cookbook "Ikaria: Lessons on Food, Life, and Longevity From the Greek Island Where People Forget to Die." This is the trahana that I used for all of this week's Recipes for Health. I am happy to have this new staple on hand in my pantry.

Provided by Martha Rose Shulman

Categories breakfast, dinner, lunch

Time 3h30m

Yield 1 1/4 pounds trahana, about 18 servings

Number Of Ingredients 6

Ingredients

3 cups / 18 ounces coarse bulgur
1 cup plain Greek whole-milk yogurt
1 cup whole cow's milk
1 cup whole goat's milk
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper to taste

Steps:

Place all of the ingredients in a medium-size saucepan over medium heat and bring to a simmer, stirring to prevent bulgur from sticking to the bottom of pan. Simmer, stirring, until mixture is a dense, just-about-solid mass and very hard to stir, 15 to 20 minutes. Remove from heat.
Preheat oven to 250 degrees and line a sheet pan with parchment. Spread bulgur mixture on parchment in an even layer. It should fill the baking sheet and should be about 1/4 inch thick.
Place in oven and bake until completely dry and brittle, 3 to 4 hours. It should only color slightly. If trahana on the edges of pan begins to brown, remove that portion and return pan to the oven until all of the trahana is completely dry.
Remove from oven and allow to cool, then break up into chunks or granules (in my experience the trahana falls apart into granules rather than chunks). Store in jars in a cool, dry place.

Nutrition Facts : @context http, Calories 124, UnsaturatedFat 1 gram, Carbohydrate 24 grams, Fat 2 grams, Fiber 4 grams, Protein 5 grams, SaturatedFat 1 gram, Sodium 163 milligrams, Sugar 2 grams

SIMPLE TRAHANA SOUP WITH LEMON AND OLIVE OIL

Simple Trahana Soup With Lemon and Olive Oil image

This is just about the simplest dish to make with trahana, yet I find it incredibly satisfying and refreshing. I like it both hot and cold; it is cooling on a hot summer day and comforting on a cool one (we were in the middle of a bad heat wave when I was testing this week's recipes). The soup is adapted from a recipe in Diane Kochilas's new cookbook: "Ikaria: Lessons on Food, Life, and Longevity From the Greek Island Where People Forget to Die." My favorite herb to use with the soup is fresh dill. If you want to add more ingredients, simmer vegetables of your choice in the broth, or add blanched or steamed vegetables to the soup when you serve it. Broccoli would be great, as would peas, beans, or sugar snap peas.

Provided by Martha Rose Shulman

Categories appetizer, main course

Time 25m

Yield Serves 6

Number Of Ingredients 8

Ingredients

3 tablespoons extra virgin olive oil
1 1/2 cups sour bulgur trahana
8 cups water, vegetable stock, or chicken stock
Salt and freshly ground pepper
3 tablespoons lemon juice, strained
6 tablespoons crumbled feta
Plain Greek yogurt for garnish (optional)
Chopped fresh herbs for garnish

Steps:

In a medium soup pot heat 2 tablespoons of olive oil over medium heat and add trahana. Stir until coated with oil, about 1 minute. Add water or stock and bring to a boil. Add salt and pepper to taste, reduce the heat and simmer, stirring often, until trahana is tender and nutty tasting and the broth slightly thickened, 15 to 20 minutes if using home-made bulgur trahana (if you use semolina or flour trahana the time will only be 8 to 12 minutes and the mixture will be more like a porridge).
Remove from heat and stir in lemon juice. Spoon into bowls and top with a drizzle of olive oil and a tablespoon of crumbled feta. Garnish with plain yogurt if desired and chopped fresh herbs such as mint, parsley or dill.

Nutrition Facts : @context http, Calories 224, UnsaturatedFat 7 grams, Carbohydrate 28 grams, Fat 11 grams, Fiber 5 grams, Protein 7 grams, SaturatedFat 3 grams, Sodium 887 milligrams, Sugar 1 gram

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Web Sep 29, 2020 1 1/2 cups extra-virgin Greek olive oil or more, as desired; 4 large red onions finely chopped; 2 small zucchini trimmed and cut into 2 …
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Category Soup
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Heat ½ cup olive oil in a large heavy pot over medium heat. Add the onions, cover and reduce heat to very low. Steam the onions in the oil until wilted and soft, about 15 minutes. Add the potatoes, zucchini, and tomatoes. Season with salt. Add the lemon juice and one cup of water. Cover, bring to a boil, reduce heat to low and continue cooking for about 10 minutes.
Place the fish in the pot in order of size, with the larger ones on the bottom and building upwards so that the mullets or any other small fish are on top. Season each layer with salt and pepper as you go. Add enough water to the pot to cover the fish by about one inch. Cover the pot and cook the soup for about 20-25 minutes, until the fish is fork tender and the potatoes done. Remove the fish and vegetables from the pot with a slotted spoon and place on a serving platter.
Bring the broth back to a boil, replenishing with additional water if necessary. Add the trahana and simmer until tender, about 12 minutes. Season the soup with half a cup of raw olive oil and half the lemon juice.
Whisk the remaining ½ cup olive oil together with the fresh strained juice of 2 lemons until the mixture emulsifies. Serve this as a sauce for the fish.

Homemade Sour Bulgur Trahana From Ikaria Food

HOMEMADE SOUR BULGUR TRAHANA FROM IKARIA

SIMPLE TRAHANA SOUP WITH LEMON AND OLIVE OIL

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