Home/Grains/Medium Grain Bulgur
Back to Home
Medium Grain Bulgur
Grains
Nutri-ScoreA

Medium Grain Bulgur

Triticum durum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Medium Grain 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.

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.

Also known as:
Bulgur WheatCracked Wheat
Scientific NameTriticum durum
Region of OriginMiddle East
Popular Comparisons:
Medium Grain BulgurMedium Grain BulgurVSAcorn Nut Leached FlourAcorn Nut Leached FlourMedium Grain BulgurMedium Grain BulgurVSAdlay MilletAdlay MilletMedium Grain BulgurMedium Grain BulgurVSAmaranthAmaranthMedium Grain BulgurMedium Grain BulgurVSAmaranth Bread LoafAmaranth Bread LoafMedium Grain BulgurMedium Grain BulgurVSAmaranth FlourAmaranth FlourMedium Grain BulgurMedium Grain BulgurVSGolden Organic Amaranth GrainGolden Organic Amaranth GrainMedium Grain BulgurMedium Grain BulgurVSOrganic Amaranth GrainOrganic Amaranth GrainMedium Grain BulgurMedium Grain BulgurVSArborio RiceArborio RiceMedium Grain BulgurMedium Grain BulgurVSArrowrootArrowrootMedium Grain BulgurMedium Grain BulgurVSMacrostachya OatMacrostachya Oat

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories342 kcal
Water
10%
Fiber18.3g
Total89.4g
Protein
12.3g(14%)
Fats
1.2g(1%)
Carbohydrates
75.9g(85%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate18 mcg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium32 mg (8%)
Iron0.9 mg (5%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, bulgur supports digestive health and helps maintain a healthy weight by promoting satiety.
✓Contains essential vitamins and minerals, including B vitamins and magnesium, which are crucial for energy metabolism and muscle function.
✓Low glycemic index makes bulgur a suitable option for blood sugar management, helping to stabilize energy levels.
✓Versatile and easy to prepare, bulgur can be used in salads, soups, and as a side dish, enhancing the nutritional profile of meals.

Possible Risks & Side Effects

!Individuals with gluten intolerance or celiac disease should avoid bulgur as it is derived from wheat.
!Excessive consumption may lead to digestive discomfort due to its high fiber content, especially if not introduced gradually.

How to Prepare & Consume

Rinse bulgur under cold water, then soak it in hot water for about 20-30 minutes until tender. It can also be cooked on the stove with water or broth for added flavor.

Smart Selection & Storage

How to Select

Choose bulgur that is whole grain and free from any signs of moisture or pests. Look for a fresh, nutty aroma.

How to Store

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.
RealityWhile both are made from wheat, bulgur is made from whole grains and is more nutritious than couscous, which is made from refined wheat.
MythEating bulgur will cause weight gain.
RealityBulgur is low in calories and high in fiber, making it a filling food that can aid in weight management.
MythBulgur is only used in Middle Eastern cuisine.
RealityBulgur is versatile and can be incorporated into various cuisines, including salads, soups, and pilafs.

Healthy Recipes

Mediterranean Bulgur Salad

A refreshing and vibrant salad combining bulgur with fresh vegetables and herbs, perfect for a light lunch or side dish.

Ingredients
  • 1 cup medium grain bulgur
  • 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
Instructions
  1. 1. Rinse the bulgur under cold water and drain.
  2. 2. In a pot, bring water to a boil, add bulgur, cover, and simmer for 12-15 minutes until tender. Fluff with a fork and let cool.
  3. 3. In a large bowl, combine cooled bulgur with tomatoes, cucumber, bell pepper, onion, and parsley. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.

Bulgur and Chickpea Stew

A hearty and nutritious stew featuring bulgur and chickpeas, packed with flavor and perfect for a cozy dinner.

Ingredients
  • 1 cup medium grain bulgur
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 can (14 oz) diced tomatoes
  • 2 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a large pot, sauté onion and garlic until translucent.
  2. 2. Add diced tomatoes, chickpeas, vegetable broth, cumin, paprika, salt, and pepper. Bring to a boil.
  3. 3. Stir in bulgur, reduce heat, cover, and simmer for 15-20 minutes until bulgur is cooked and stew thickens. Garnish with fresh cilantro before serving.

Bulgur Stuffed Bell Peppers

Colorful bell peppers filled with a savory mixture of bulgur, vegetables, and spices, making for a delightful and nutritious meal.

Ingredients
  • 4 bell peppers, halved and seeds removed
  • 1 cup medium grain bulgur
  • 2 cups vegetable broth
  • 1 zucchini, diced
  • 1 carrot, grated
  • 1 teaspoon oregano
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1/2 cup feta cheese, crumbled (optional)
Instructions
  1. 1. Preheat oven to 375°F (190°C).
  2. 2. Cook bulgur in vegetable broth according to package instructions. In a bowl, mix cooked bulgur with zucchini, carrot, oregano, garlic powder, salt, and pepper.
  3. 3. Stuff each bell pepper half with the bulgur mixture, top with feta cheese if using, and place in a baking dish. Bake for 30 minutes until peppers are tender.

Bulgur and Spinach Pilaf

A flavorful pilaf made with bulgur and fresh spinach, perfect as a side dish or a light main course.

Ingredients
  • 1 cup medium grain bulgur
  • 2 cups vegetable broth
  • 2 cups fresh spinach, chopped
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a saucepan, heat olive oil and sauté onion until soft.
  2. 2. Add bulgur and cumin, stirring for 2 minutes. Pour in vegetable broth and bring to a boil.
  3. 3. Reduce heat, cover, and simmer for 12-15 minutes. Stir in spinach until wilted, season with salt and pepper, and serve.

Bulgur Breakfast Bowl

A nutritious breakfast bowl featuring bulgur topped with fruits, nuts, and a drizzle of honey, ideal for a healthy start to the day.

Ingredients
  • 1/2 cup medium grain bulgur
  • 1 cup almond milk
  • 1 banana, sliced
  • 1/4 cup mixed berries
  • 2 tablespoons almond butter
  • 1 tablespoon honey
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a saucepan, combine bulgur and almond milk, bring to a boil, then reduce heat and simmer for 12-15 minutes until creamy.
  2. 2. Transfer to a bowl and top with banana, berries, almond butter, honey, and chia seeds before serving.

Bulgur Tabbouleh

A classic Middle Eastern salad made with bulgur, parsley, mint, and tomatoes, offering a fresh and zesty flavor.

Ingredients
  • 1 cup medium grain bulgur
  • 2 cups water
  • 1 cup parsley, finely chopped
  • 1/2 cup mint, finely chopped
  • 1 cup tomatoes, diced
  • 1/4 cup green onions, chopped
  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Rinse bulgur and soak in boiling water for 30 minutes. Drain and let cool.
  2. 2. In a large bowl, combine bulgur, parsley, mint, tomatoes, and green onions. Drizzle with olive oil and lemon juice, season with salt and pepper, and mix well.

Bulgur Vegetable Burger

Delicious and healthy vegetable burgers made with bulgur, beans, and spices, perfect for grilling or pan-frying.

Ingredients
  • 1 cup medium grain bulgur
  • 1 can (15 oz) black beans, drained and rinsed
  • 1/2 cup corn
  • 1/2 onion, chopped
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1/2 cup breadcrumbs
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. Cook bulgur according to package instructions and let cool.
  2. 2. In a bowl, mash black beans and mix in cooked bulgur, corn, onion, spices, breadcrumbs, salt, and pepper.
  3. 3. Form into patties and cook in a skillet with olive oil over medium heat until golden brown on both sides.

Bulgur and Roasted Vegetable Bowl

A nourishing bowl filled with roasted vegetables and bulgur, drizzled with a tahini dressing for added flavor.

Ingredients
  • 1 cup medium grain bulgur
  • 2 cups vegetable broth
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 carrot, sliced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
Instructions
  1. 1. Preheat oven to 400°F (200°C). Toss vegetables with olive oil, salt, and pepper, and roast for 20-25 minutes.
  2. 2. Cook bulgur in vegetable broth according to package instructions. In a small bowl, mix tahini and lemon juice with a little water to thin.
  3. 3. In a bowl, combine bulgur and roasted vegetables, drizzle with tahini dressing, and serve.

Bulgur and Lentil Salad

A protein-packed salad featuring bulgur and lentils, combined with fresh herbs and a tangy dressing for a satisfying meal.

Ingredients
  • 1 cup medium grain bulgur
  • 1 cup cooked lentils
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup parsley, chopped
  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Cook bulgur according to package instructions and let cool.
  2. 2. In a large bowl, combine cooled bulgur, lentils, tomatoes, onion, and parsley. Drizzle with olive oil and vinegar, season with salt and pepper, 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 ratio of 1:2, cover, and let it sit for about 12-15 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 a good source of protein, vitamins, and minerals.

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 higher fiber content.

Is bulgur a whole grain?

Yes, bulgur is considered a whole grain as it retains the bran, germ, and endosperm of the wheat grain.

Related Superfoods
Abalone Fresh Abalone Acorn Nut Leached Flour
Comparisons
Medium Grain Bulgur vs Acorn Nut Leached Flour Medium Grain Bulgur vs Adlay Millet Medium Grain Bulgur vs Amaranth
Nutrients
Protein in Medium Grain Bulgur Calories in Medium Grain Bulgur Vitamin-c in Medium Grain Bulgur Magnesium in Medium Grain Bulgur
Featured Guides
Health Benefits of Medium Grain Bulgur Healthy Recipes with Medium Grain Bulgur
Rankings
Grains high in fiber Grains high in protein Grains low in carbohidratos Grains low in índice glucémico