So what is bulgur wheat? Although bulgur is not as well known as other grains like rice, barley, and quinoa, it is by far my favorite due to its versatility. Let me show you why with this guide explaining How to Cook Bulgur and use it in recipes.
If you have never heard of this amazing grain, read on for information on what bulgur is, how to cook it, recipes to use it in, and nutritional benefits.
What is bulgur?
Bulgur (not bulgar) is an ancient grain whose name literally means cracked wheat. The process of turning wheat into bulgur has been around for thousands of years and originated in the Middle East.
Though its name means cracked wheat, it is not the same thing. This is because bulgur has been precooked, whereas cracked wheat has not.
Bulgur is a quick-cooking form of whole wheat that is produced by parboiling and drying it before packaging. Since it is precooked, it requires minimal cooking time and can be ready to eat in a fraction of the time of other whole grains like barley or brown rice.
This hearty grain comes in a variety of textures, rated on a scale from one to four, with number one being fine and number four being extra coarse.
Different types of bulgur wheat require different cooking times–anywhere from 5 to 15 minutes–so check package directions.
With a slightly nutty flavor and a chewy texture, bulgur is a terrific addition to salads and many other dishes.
You will find bulgur in many grocery stores, and Bob’s Red Mill carries at least two different varieties. Health food and specialty stores usually have it in the bulk food section where it can be purchased by the scoop.
What I love the most about bulgur is that it has a crumbly, ground beef texture–that can be used in dishes like tacos, lasagna, and spaghetti–and it soaks up the flavors of whatever spices you happen to be cooking with.
It has a great chewy texture, along with the wonderful flavor of the seasonings of the dish.
Nutritional value of bulgur
One cup of cooked bulgur is 151 calories, 8 grams of fiber, and 5.6 grams of protein. One serving also covers 10% of your daily need of iron.
Eating bulgur wheat may help to alleviate chronic inflammation, thereby protecting against some diseases.
In a clinical study published in the February 2008 issue of the “American Journal of Clinical Nutrition,” researchers found that people who consumed higher amounts of betaine, a metabolite found in whole wheat, had lower concentrations of homocysteine, a marker of chronic inflammation that has been linked to heart disease, osteoporosis, Alzheimer’s disease and type 2 diabetes.–LiveStrong
How to cook wheat bulgur
As one of the easiest grains to cook, bulgur can be ready in just minutes. It comes in a variety of textures.
Types of bulgur
Fine grade cooks the quickest and is commonly used for breakfast cereals and in salads. Soak fine bulgur in water or vegetable broth for 30 minutes, then drain and toss with salads. Cooking is not necessarily required.
Medium grade is usually cooked by stirring 1 cup of the grain in 2 to 2 1/2 cups of boiling water or broth, then covering it until the liquid is absorbed. This grade is used in the familiar tabouleh salad or as a stuffing for vegetables such as bell peppers and squashes.
The coarse grade is simmered the same way as rice, in a tightly covered saucepan. This is great for pilafs, stews, soups, chili, burgers, and anywhere you would normally use other grains.
Instant Pot directions
To make bulgur in your Instant Pot, set the temperature to 400°F for 4 minutes. Once it finishes, allow a natural release for 10 minutes.
Tips for cooking bulgur
- It is common to substitute one kind of bulgur for another, but you will likely need to reduce the water or cooking time to keep it from becoming mushy.
- My personal preference is to cook bulgur in a rice cooker or steamer because it simplifies everything. I add bulgur and water, press the button, and walk away. For bulgur, I usually use the brown rice setting, though the white rice setting works too.
- No need to stir or worry about it sticking or overcooking. My rice steamer is used for quinoa, bulgur, and rice on a weekly basis. It just makes things so much simpler.
- I normally make large batches of bulgur wheat and freeze it for use in dishes like tacos, lasagna, beans, spaghetti, and so much more. Having it already cooked and on-hand cuts down on food prep time and gets dinner to the table faster.
Recipes with bulgur wheat
We eat bulgur at my house at least weekly. These are some of our favorite recipes that call for bulgur.
When we are going to a family gathering and need to take a dish or two, this homestyle Vegan Meatloaf is always my first go-to. During the holidays, you can bet it will be on the menu.
Vegan Chili Cheese Fries are plant-strongly amazing! Crispy oil-free fries, topped with layers of tangy spicy chili and creamy vegan cheese sauce. The ultimate heart-healthy comfort food!
Believe it or not, chili can be made healthy without loads of saturated fat and calories with this amazing Crockpot Vegan Chili that even has meat-eaters licking their lips.
Layered with vegan spinach ricotta, cheese sauce, and veggie-packed marinara, this Vegan Lasagna is packed with 29 grams of protein and loads of flavor.
If you love carrot dogs and black bean burgers but miss topping them with chili, I think you’re about to do a happy dance! This quick Vegan Chili Recipe is simmered with spices and onions and can be made in minutes.
More bulgur recipes
Looking for some more healthy recipes to show you what bulgur is good for?
- Roadhouse Breakfast Hash
- Collard Green Wraps with Peanut Sauce
- Lentil Bulgur Sloppy Joes
- Vegan Tacos
- Mexican Tortilla Soup
- Vegan Meatballs
- Taco Potato
- Meatball Sub
- Veggie Bowls
- Bulgur Recipes page
Healthy Girl’s Kitchen has an oil-free bulgur Tabbouleh recipe that looks delicious!
What is a good substitute for bulgur wheat?
There are some gluten-free options that can be used for a bulgur substitute for those that are avoiding wheat, depending on the recipe. Some of those bulgur replacements include:
- buckwheat groats
- roasted brown rice couscous
- farro (slightly ground in a food processor or blender)
- shredded cauliflower
Other articles that might be helpful
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
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How to Cook Bulgur
- 1 cup dry bulgur
- 2 cups water
- Add 1 cup bulgur to 2 cups water in a saucepan on the stove.
- Bring to a boil, cover, and simmer for 12 - 15 minutes or until tender.
- Rice Cooker Instructions
- Place 1 cup bulgur and 2 cups water in cooker. Press brown rice button setting and allow to cook.
Instant Pot Instructions
- To make bulgur in your Instant Pot, set the temperature to 400°F for 4 minutes.
- Once it finishes, allow a natural release for 10 minutes.
Gluten-free substitute options for bulgur wheat?There are some gluten-free options that can be used for a bulgur substitute for those that are avoiding wheat, depending on the recipe. Some of those bulgur replacements include:
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…