Medium Grain Bulgur
Triticum durumClinical Encyclopedia
Medium grain bulgur is a nutritious whole grain made from cracked wheat, known for its nutty flavor and chewy texture. It is a versatile ingredient used in various dishes, providing a rich source of fiber and protein.
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
Rinse bulgur under cold water, then soak in hot water for about 20-30 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
MythBulgur is the same as couscous.+
MythAll grains are unhealthy.+
MythYou can't eat bulgur if you're on a low-carb diet.+
Healthy Recipes
Mediterranean Bulgur Salad
A refreshing salad featuring medium grain bulgur, vibrant vegetables, and a zesty lemon dressing, perfect for a light lunch or side dish.
- 1 cup medium grain bulgur
- 2 cups boiling water
- 1 cup diced cucumber
- 1 cup halved cherry tomatoes
- 1/2 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 1/4 cup olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a bowl, combine bulgur and boiling water; cover and let it sit for 15-20 minutes until water is absorbed.
- 2. Fluff the bulgur with a fork and add cucumber, tomatoes, onion, and parsley.
- 3. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper; pour over the salad and toss to combine.
Bulgur and Chickpea Bowl
A hearty and nutritious bowl combining bulgur, protein-rich chickpeas, and a variety of roasted vegetables, drizzled with tahini sauce.
- 1 cup medium grain bulgur
- 2 cups vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 carrot, sliced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup tahini
- Juice of 1 lemon
- 1. Preheat the oven to 400°F (200°C). Toss zucchini, bell pepper, and carrot with olive oil, salt, and pepper; spread on a baking sheet and roast for 20-25 minutes.
- 2. Cook bulgur in vegetable broth according to package instructions.
- 3. In a bowl, combine bulgur, chickpeas, and roasted vegetables; drizzle with tahini and lemon juice before serving.
Spiced Bulgur Pilaf with Nuts
A fragrant pilaf made with bulgur, toasted nuts, and aromatic spices, offering a delightful side dish or vegetarian main.
- 1 cup medium grain bulgur
- 2 cups vegetable broth
- 1/2 cup chopped walnuts
- 1/2 cup raisins
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon cinnamon
- Salt and pepper to taste
- 1. In a saucepan, sauté onion and garlic until soft; add cumin and cinnamon, cooking for another minute.
- 2. Stir in bulgur, broth, walnuts, and raisins; bring to a boil, then reduce heat and simmer for 15-20 minutes until bulgur is tender.
- 3. Fluff with a fork and season with salt and pepper before serving.
Bulgur Stuffed Bell Peppers
Colorful bell peppers filled with a savory mixture of bulgur, black beans, corn, and spices, baked to perfection for a satisfying meal.
- 4 large bell peppers
- 1 cup medium grain bulgur
- 2 cups vegetable broth
- 1 can (15 oz) black beans, drained
- 1 cup corn kernels
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C). Cut the tops off the bell peppers and remove seeds.
- 2. Cook bulgur in vegetable broth according to package instructions; mix in black beans, corn, chili powder, cumin, salt, and pepper.
- 3. Stuff the mixture into the bell peppers and place them in a baking dish; cover with foil and bake for 30-35 minutes.
Bulgur and Spinach Fritters
Crispy fritters made with bulgur, fresh spinach, and herbs, perfect as a snack or appetizer served with yogurt dip.
- 1 cup medium grain bulgur
- 2 cups water
- 2 cups fresh spinach, chopped
- 1/2 cup chopped green onions
- 1/4 cup fresh dill, chopped
- 1 egg
- 1/2 cup whole wheat flour
- Salt and pepper to taste
- Olive oil for frying
- 1. Cook bulgur in water until tender; drain and let cool.
- 2. In a bowl, combine cooked bulgur, spinach, green onions, dill, egg, flour, salt, and pepper; mix until well combined.
- 3. Heat olive oil in a skillet; drop spoonfuls of the mixture into the pan and fry until golden brown on both sides.
Bulgur and Roasted Vegetable Wrap
A wholesome wrap filled with bulgur, roasted vegetables, and a tangy yogurt sauce, perfect for a nutritious lunch on the go.
- 1 cup medium grain bulgur
- 2 cups vegetable broth
- 1 zucchini, sliced
- 1 red onion, sliced
- 1 red bell pepper, sliced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 4 whole wheat wraps
- 1/2 cup plain yogurt
- Juice of 1 lemon
- 1. Preheat the oven to 400°F (200°C). Toss zucchini, onion, and bell pepper with olive oil, salt, and pepper; roast for 20-25 minutes.
- 2. Cook bulgur in vegetable broth according to package instructions.
- 3. Spread yogurt on wraps, layer with bulgur and roasted vegetables, then roll up tightly and slice in half.
Bulgur Breakfast Bowl
A nutritious breakfast bowl featuring bulgur topped with fresh fruits, nuts, and a drizzle of honey, providing a great start to your day.
- 1 cup medium grain bulgur
- 2 cups almond milk
- 1 banana, sliced
- 1/2 cup mixed berries
- 1/4 cup chopped almonds
- 2 tablespoons honey
- 1 teaspoon cinnamon
- 1. Cook bulgur in almond milk according to package instructions.
- 2. Once cooked, transfer to a bowl and top with banana, berries, almonds, honey, and cinnamon.
- 3. Serve warm for a filling breakfast.
Bulgur and Lentil Soup
A hearty soup made with bulgur, lentils, and a medley of vegetables, packed with protein and fiber for a comforting meal.
- 1 cup medium grain bulgur
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, celery, and garlic until softened.
- 2. Add lentils, bulgur, broth, thyme, salt, and pepper; bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils are tender.
- 3. Adjust seasoning and serve hot.
Bulgur and Avocado Toast
A trendy and healthy twist on avocado toast, featuring a layer of bulgur for added texture and nutrition.
- 1 cup medium grain bulgur
- 2 cups water
- 2 ripe avocados
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 4 slices whole grain bread
- Cherry tomatoes for topping
- 1. Cook bulgur in water according to package instructions; let cool.
- 2. Mash avocados with lemon juice, salt, and pepper; mix in cooled bulgur.
- 3. Toast bread slices, spread the bulgur-avocado mixture on top, and garnish with cherry tomatoes.
Bulgur and Apple Salad with Walnuts
A delightful salad combining bulgur, crisp apples, and crunchy walnuts, dressed in a light vinaigrette for a refreshing side dish.
- 1 cup medium grain bulgur
- 2 cups water
- 1 apple, diced
- 1/2 cup walnuts, toasted
- 1/4 cup dried cranberries
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. Cook bulgur in water according to package instructions; let cool.
- 2. In a large bowl, combine bulgur, apple, walnuts, and cranberries.
- 3. Whisk together olive oil, vinegar, salt, and pepper; pour over salad and toss to combine.
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 in a 1:2 ratio, cover, and let it sit for about 12-15 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.
How long does cooked bulgur last in the fridge?
Cooked bulgur can last in the refrigerator for about 3-5 days when stored in an airtight container.
What are the health benefits of bulgur?
Bulgur is high in fiber, protein, and essential nutrients, promoting digestive health and providing sustained energy.
Can I substitute rice with bulgur?
Yes, bulgur can be used as a substitute for rice in many recipes, offering a nuttier flavor and more nutrients.
Is bulgur suitable for weight loss?
Yes, bulgur's high fiber content can help you feel full longer, making it a good choice for weight management.