What is bulgur wheat?Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low-calorie vegetarian and vegan food ingredient. Bulgur wheat is not suitable for those on a gluten-free diet.
Cooking bulgur wheatThough bulgur wheat is most commonly found in tabouli (tabbouleh) salad, you can use it just like rice or couscous, or any other whole grain, such as barley or quinoa. Instead of rice, try pairing your favorite stir-fry or curry with whole grain bulgur. Or, try one of the easy bulgur wheat recipes below.
Types of bulgur wheatDifferent types of bulgur wheat require different cooking times, so its best to check the package instructions for cooking instructions. One advantage of using bulgur wheat is that is has already been partially cooked, so it can be quick and easy to prepare at home.
Instant bulgur, also called fine-grain bulgur is common in health food store bulk bins and is usually used for tabbouli recipes. This type of bulgur cooks in less than 5 minutes. Medium grain and coarse grain are also available.
Shopping for bulgur wheatNearly all health food stores stock bulgur wheat. Look in the bulk foods section, or in the baking aisle. If that doesn't work, check the cereal aisle, or ask the staff for assistance.
Nutritional value of bulgur wheatAccording to CalorieCount, one cup of cooked bulgur wheat provides 151 calories, 0.4 grams of fat, 8.2 grams of dietary fiber (that's about 33% the recommended daily value), and a healthy 5.6 grams of protein. Bulgur wheat is naturally cholesterol-free food.
Bulgur wheat recipes
- Bulgur wheat pilaf with mushrooms
- Black bean bulgur pilaf salad
- Bulgur wheat salad with chickpeas and cranberries
- Southwestern bulgur with tomatoes
- Gourmet bulgur tabbouleh with feta and edamame
- Maple dijon bulgur salad for kids
- Greek bulgur-stuffed peppers
Common Misspellings: Bulger, bulgar, bulghur, burghul