Bulgur
Triticum durumClinical Encyclopedia
Bulgur provides 342 kcal, 12.3g of protein, 75.9g of carbohydrates, and 18.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Bulgur is a whole grain made from cracked wheat, known for its nutty flavor and chewy texture. It is a rich source of fiber, protein, and essential nutrients, making it a popular choice in Mediterranean and Middle Eastern cuisines.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Bulgur can be prepared by soaking it in hot water or broth for about 15-20 minutes until tender. It can be used in salads, pilafs, or as a side dish.
Smart Selection & Storage
Choose bulgur that is whole grain and free from any signs of moisture or pests. Look for a fresh, nutty aroma.
Store bulgur in an airtight container in a cool, dry place. It can last for several months if stored properly.
Myths vs Realities
Healthy Recipes
Mediterranean Bulgur Salad
A refreshing salad packed with vibrant vegetables and herbs, perfect for a light lunch or side dish.
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. Rinse bulgur wheat under cold water and drain.
- 2. In a pot, bring water to a boil, add bulgur, cover, and simmer for 12-15 minutes until tender.
- 3. In a large bowl, combine cooked bulgur with vegetables, parsley, olive oil, lemon juice, salt, and pepper. Toss to combine.
Spicy Bulgur and Chickpea Bowl
A hearty bowl filled with spicy bulgur, chickpeas, and roasted vegetables, ideal for a nutritious dinner.
- 1 cup bulgur wheat
- 2 cups vegetable broth
- 1 can chickpeas, drained and rinsed
- 1 zucchini, diced
- 1 red onion, chopped
- 1 teaspoon cumin
- 1 teaspoon paprika
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat oven to 400°F (200°C).
- 2. Toss zucchini and onion with olive oil, cumin, paprika, salt, and pepper; roast for 20 minutes.
- 3. Cook bulgur in vegetable broth according to package instructions, then mix with chickpeas and roasted vegetables.
Bulgur-Stuffed Bell Peppers
Colorful bell peppers filled with a savory bulgur mixture, making for a delightful and nutritious main course.
- 4 bell peppers, halved and seeded
- 1 cup bulgur wheat
- 2 cups vegetable broth
- 1 can diced tomatoes
- 1 teaspoon Italian seasoning
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- 1. Preheat oven to 375°F (190°C).
- 2. Cook bulgur in vegetable broth according to package instructions, then mix with tomatoes, Italian seasoning, feta, salt, and pepper.
- 3. Stuff the bell pepper halves with the bulgur mixture and bake for 25-30 minutes.
Bulgur and Spinach Patties
Crispy and nutritious patties made with bulgur and spinach, perfect for a healthy snack or appetizer.
- 1 cup bulgur wheat
- 2 cups water
- 2 cups fresh spinach, chopped
- 1/2 cup onion, finely chopped
- 2 cloves garlic, minced
- 1 egg
- 1/2 cup breadcrumbs
- Salt and pepper to taste
- Olive oil for frying
- 1. Cook bulgur in water according to package instructions and let cool.
- 2. In a skillet, sauté onion and garlic until soft, then add spinach and cook until wilted.
- 3. In a bowl, combine bulgur, spinach mixture, egg, breadcrumbs, salt, and pepper. Form into patties and fry in olive oil until golden brown.
Bulgur Breakfast Bowl
A nutritious breakfast bowl featuring bulgur, fruits, nuts, and a touch of honey for a wholesome start to your day.
- 1 cup bulgur wheat
- 2 cups almond milk
- 1 banana, sliced
- 1/4 cup walnuts, chopped
- 2 tablespoons honey
- 1/2 teaspoon cinnamon
- Fresh berries for topping
- 1. Cook bulgur in almond milk according to package instructions.
- 2. Once cooked, stir in honey and cinnamon.
- 3. Serve in a bowl topped with banana slices, walnuts, and fresh berries.
Bulgur and Roasted Vegetable Soup
A comforting soup filled with roasted vegetables and bulgur, perfect for chilly days.
- 1 cup bulgur wheat
- 4 cups vegetable broth
- 1 carrot, diced
- 1 celery stalk, diced
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. Preheat oven to 425°F (220°C) and roast diced vegetables for 20 minutes.
- 2. In a pot, bring vegetable broth to a boil, add bulgur and thyme, and simmer until bulgur is tender.
- 3. Stir in roasted vegetables, season with salt and pepper, and serve hot.
Bulgur Tabbouleh with Pomegranate
A twist on the classic tabbouleh, incorporating pomegranate seeds for a burst of flavor and color.
- 1 cup bulgur wheat
- 2 cups water
- 1 cup parsley, finely chopped
- 1/2 cup mint, finely chopped
- 1/2 cup pomegranate seeds
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. Rinse bulgur and soak in water for 30 minutes, then drain.
- 2. In a large bowl, combine bulgur with parsley, mint, pomegranate seeds, olive oil, lemon juice, salt, and pepper. Mix well.
- 3. Chill in the refrigerator for at least 30 minutes before serving.
Bulgur and Lentil Pilaf
A hearty pilaf combining bulgur and lentils, seasoned with spices for a filling and nutritious dish.
- 1 cup bulgur wheat
- 1 cup green lentils
- 4 cups vegetable broth
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon coriander
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until soft.
- 2. Add lentils and vegetable broth, bring to a boil, then simmer until lentils are tender.
- 3. Stir in bulgur, spices, salt, and pepper, cover, and let sit for 15 minutes before serving.
Bulgur and Avocado Wraps
Healthy wraps filled with bulgur, avocado, and fresh veggies, perfect for a quick lunch on the go.
- 1 cup bulgur wheat
- 2 cups water
- 4 whole grain wraps
- 1 avocado, mashed
- 1 cup lettuce, shredded
- 1 tomato, sliced
- 1/4 cup hummus
- Salt and pepper to taste
- 1. Cook bulgur in water according to package instructions and let cool.
- 2. Spread hummus on each wrap, then layer with bulgur, avocado, lettuce, and tomato.
- 3. Roll tightly, slice in half, and serve.
Bulgur and Sweet Potato Hash
A delicious and filling hash made with bulgur and sweet potatoes, perfect for brunch or dinner.
- 1 cup bulgur wheat
- 2 cups water
- 1 large sweet potato, diced
- 1 bell pepper, diced
- 1 onion, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh herbs for garnish
- 1. Cook bulgur in water according to package instructions and set aside.
- 2. In a skillet, heat olive oil and sauté sweet potato, bell pepper, and onion until tender.
- 3. Stir in cooked bulgur, season with salt and pepper, and garnish with fresh herbs before serving.
Frequently Asked Questions (FAQ)
What is bulgur made from?
Bulgur is made from whole wheat grains that have been cracked and partially cooked.
How do you cook bulgur?
To cook bulgur, combine it with boiling water or broth in a ratio of 1:2, cover, and let it sit for about 15-20 minutes.
Is bulgur gluten-free?
No, bulgur contains gluten as it is made from wheat.
Can bulgur be eaten raw?
Yes, bulgur can be eaten raw after soaking it in water, making it suitable for salads like tabbouleh.
What are the nutritional benefits of bulgur?
Bulgur is high in fiber, protein, vitamins, and minerals, contributing to digestive health and overall nutrition.
How long does cooked bulgur last in the fridge?
Cooked bulgur can be stored in the refrigerator for up to 5 days in an airtight container.
Can I use bulgur in place of rice?
Yes, bulgur can be used as a substitute for rice in many dishes, providing a different texture and flavor.
Is bulgur suitable for weight loss?
Yes, due to its high fiber content, bulgur can help promote feelings of fullness, aiding in weight management.