Bulgur
Triticum durumClinical Encyclopedia
Bulgur is a whole grain made from cracked wheat, known for its nutty flavor and chewy texture. It is a versatile ingredient often used in salads, pilafs, and as a side dish.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
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 also be cooked like rice or quinoa for a more textured dish.
Smart Selection & Storage
Choose bulgur that is whole grain and free from any signs of moisture or pests. Look for a uniform color and texture.
Store bulgur in an airtight container in a cool, dry place. It can last for several months if stored properly.
Myths vs Realities
MythBulgur is the same as couscous.+
MythBulgur is unhealthy because it is a grain.+
MythYou can only use bulgur in Mediterranean dishes.+
Healthy Recipes
Mediterranean Bulgur Salad
A refreshing salad featuring bulgur, fresh vegetables, and a zesty lemon dressing, perfect for a light lunch or side dish.
- 1 cup bulgur
- 2 cups water
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. Rinse bulgur under cold water and soak it in boiling water for 15 minutes until tender, then drain.
- 2. In a large bowl, combine the bulgur, cucumber, bell pepper, cherry tomatoes, red onion, and parsley.
- 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad and toss to combine.
Bulgur and Chickpea Patties
These protein-packed patties made with bulgur and chickpeas are perfect for a healthy snack or a vegetarian burger option.
- 1 cup cooked bulgur
- 1 can chickpeas, drained and rinsed
- 1/2 onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup parsley, chopped
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1 egg
- 1/2 cup breadcrumbs
- 1. In a bowl, mash the chickpeas and mix in the cooked bulgur, onion, garlic, parsley, cumin, paprika, salt, pepper, and egg.
- 2. Form the mixture into patties and coat each with breadcrumbs.
- 3. Cook the patties in a skillet over medium heat for 4-5 minutes on each side until golden brown.
Spicy Bulgur and Vegetable Stir-Fry
A vibrant and spicy stir-fry featuring bulgur and a variety of colorful vegetables, perfect for a quick weeknight dinner.
- 1 cup bulgur
- 2 cups vegetable broth
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sriracha
- 1 tablespoon sesame oil
- 1 tablespoon ginger, minced
- 2 green onions, sliced
- 1. Cook bulgur in vegetable broth according to package instructions.
- 2. In a large skillet, heat sesame oil and sauté ginger, broccoli, bell pepper, and carrot for 5-7 minutes.
- 3. Add cooked bulgur, soy sauce, and sriracha to the skillet, stir well, and cook for an additional 2 minutes before serving.
Bulgur Breakfast Bowl
Start your day with a nutritious breakfast bowl featuring bulgur, fruits, nuts, and a drizzle of honey.
- 1/2 cup bulgur
- 1 cup almond milk
- 1 banana, sliced
- 1/4 cup blueberries
- 2 tablespoons almonds, chopped
- 1 tablespoon honey
- 1/2 teaspoon cinnamon
- 1. Cook bulgur in almond milk according to package instructions.
- 2. Once cooked, transfer bulgur to a bowl and top with banana, blueberries, almonds, honey, and cinnamon.
- 3. Serve warm for a healthy breakfast.
Bulgur Stuffed Bell Peppers
These colorful bell peppers are stuffed with a savory bulgur mixture, making for a wholesome and satisfying meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked bulgur
- 1 can diced tomatoes
- 1/2 onion, chopped
- 1 teaspoon Italian seasoning
- 1/2 cup mozzarella cheese, shredded
- Salt and pepper to taste
- 1. Preheat oven to 375°F (190°C).
- 2. In a bowl, combine cooked bulgur, diced tomatoes, onion, Italian seasoning, salt, and pepper.
- 3. Stuff the halved bell peppers with the bulgur mixture, top with mozzarella cheese, and bake for 25-30 minutes until peppers are tender.
Bulgur and Roasted Vegetable Bowl
A hearty bowl filled with roasted vegetables and bulgur, drizzled with a tahini dressing for added flavor.
- 1 cup bulgur
- 2 cups vegetable broth
- 1 zucchini, diced
- 1 eggplant, diced
- 1 red onion, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1. Preheat oven to 400°F (200°C) and toss zucchini, eggplant, and onion with olive oil, salt, and pepper, then roast for 20-25 minutes.
- 2. Cook bulgur in vegetable broth according to package instructions.
- 3. In a bowl, mix tahini and lemon juice, then combine roasted vegetables with bulgur and drizzle with tahini dressing before serving.
Bulgur Tabbouleh
A classic Middle Eastern dish, this tabbouleh is fresh, herby, and packed with nutrients, making it a great side dish or light meal.
- 1 cup bulgur
- 2 cups water
- 1 cup parsley, finely chopped
- 1/2 cup mint, finely chopped
- 1 tomato, diced
- 1/4 cup green onions, sliced
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt to taste
- 1. Soak bulgur in water for 30 minutes, then drain and fluff with a fork.
- 2. In a large bowl, combine bulgur, parsley, mint, tomato, and green onions.
- 3. Whisk together olive oil, lemon juice, and salt, then pour over the salad and toss to combine.
Bulgur and Lentil Soup
A hearty and nutritious soup combining bulgur and lentils, perfect for a comforting meal on a chilly day.
- 1 cup bulgur
- 1 cup lentils
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1. In a large pot, heat olive oil and sauté onion, carrots, and celery until softened.
- 2. Add lentils, bulgur, broth, cumin, salt, and pepper, then bring to a boil.
- 3. Reduce heat and simmer for 30 minutes until lentils and bulgur are tender.
Bulgur and Spinach Stuffed Mushrooms
These stuffed mushrooms are filled with a savory bulgur and spinach mixture, making for a delicious appetizer or side dish.
- 12 large mushrooms, stems removed
- 1 cup cooked bulgur
- 2 cups spinach, chopped
- 1/2 onion, chopped
- 2 cloves garlic, minced
- 1/4 cup parmesan cheese, grated
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1. Preheat oven to 375°F (190°C).
- 2. In a skillet, heat olive oil and sauté onion and garlic until fragrant, then add spinach and cook until wilted.
- 3. In a bowl, combine cooked bulgur, sautéed spinach mixture, parmesan, salt, and pepper, then stuff into mushroom caps and bake for 20 minutes.
Bulgur and Avocado Wrap
A delicious and nutritious wrap filled with bulgur, avocado, and fresh veggies, perfect for a quick lunch on the go.
- 1 cup cooked bulgur
- 1 large whole grain wrap
- 1 avocado, sliced
- 1/2 cucumber, sliced
- 1/2 bell pepper, sliced
- 1/4 cup sprouts
- 2 tablespoons hummus
- Salt and pepper to taste
- 1. Spread hummus over the wrap, then layer with cooked bulgur, avocado, cucumber, bell pepper, and sprouts.
- 2. Season with salt and pepper, then roll tightly and slice in half.
- 3. Serve immediately or wrap in foil for a portable lunch.
Frequently Asked Questions (FAQ)
What is bulgur made from?
Bulgur is made from whole wheat grains that have been parboiled, dried, and cracked into various sizes.
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, making it unsuitable for those with gluten intolerance.
Can bulgur be eaten raw?
Yes, bulgur can be eaten raw after soaking it in water, making it a great addition to salads.
What are the health benefits of bulgur?
Bulgur is high in fiber, which aids digestion, and is rich in vitamins and minerals that support overall health.
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 nuttier flavor and more fiber.
Is bulgur a complete protein?
Bulgur is not a complete protein, but it can be combined with legumes to provide all essential amino acids.