Cracked Wheat Bulgur
Triticum durumClinical Encyclopedia
Cracked wheat bulgur is a whole grain made from cracked durum wheat, known for its nutty flavor and chewy texture. It is a versatile ingredient used in various dishes, rich in fiber and essential nutrients.
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 clean, dry package.
Store bulgur in an airtight container in a cool, dry place to maintain freshness. It can last for several months if stored properly.
Myths vs Realities
MythBulgur is the same as couscous.+
MythBulgur is unhealthy due to its carbohydrate content.+
MythYou can only use bulgur in Middle Eastern dishes.+
Healthy Recipes
Mediterranean Bulgur Salad
A refreshing salad featuring cracked wheat bulgur, fresh vegetables, and a zesty lemon dressing, perfect for a light lunch or side dish.
- 1 cup cracked wheat 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, pour boiling water over bulgur, cover, and let it sit for 15 minutes until tender.
- 2. Fluff the bulgur with a fork and mix in cucumber, tomatoes, onion, and parsley.
- 3. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad and toss to combine.
Bulgur and Chickpea Stew
A hearty and nutritious stew combining bulgur, chickpeas, and vegetables, simmered in a flavorful broth for a comforting meal.
- 1 cup cracked wheat bulgur
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add chickpeas, bulgur, broth, cumin, paprika, salt, and pepper, then bring to a boil.
- 3. Reduce heat and simmer for 20 minutes, stirring occasionally, until bulgur is cooked and stew is thickened.
Bulgur Breakfast Bowl
A nutritious breakfast bowl featuring bulgur topped with yogurt, fresh fruits, and nuts, providing a perfect start to your day.
- 1/2 cup cracked wheat bulgur
- 1 cup water
- 1/2 cup Greek yogurt
- 1/2 cup mixed berries
- 1/4 cup chopped nuts
- 1 tbsp honey
- 1/2 tsp cinnamon
- 1. Cook bulgur in water according to package instructions and let it cool slightly.
- 2. In a bowl, layer the bulgur, Greek yogurt, and top with berries and nuts.
- 3. Drizzle with honey and sprinkle cinnamon before serving.
Spicy Bulgur Stuffed Peppers
Colorful bell peppers stuffed with a spicy mixture of bulgur, black beans, and spices, baked to perfection for a satisfying meal.
- 4 bell peppers, halved and seeded
- 1 cup cracked wheat bulgur
- 1 can (15 oz) black beans, drained and rinsed
- 1 tsp chili powder
- 1 tsp cumin
- 1/2 cup corn
- 1/2 cup diced tomatoes
- Salt to taste
- 1. Preheat oven to 375°F (190°C).
- 2. Cook bulgur according to package instructions, then mix with black beans, chili powder, cumin, corn, tomatoes, and salt.
- 3. Stuff the mixture into halved bell peppers and place in a baking dish. Bake for 25-30 minutes until peppers are tender.
Bulgur and Roasted Vegetable Bowl
A vibrant bowl of roasted seasonal vegetables served over bulgur, drizzled with tahini dressing for a nutritious and filling meal.
- 1 cup cracked wheat bulgur
- 2 cups mixed seasonal vegetables (zucchini, bell peppers, carrots)
- 2 tbsp olive oil
- Salt and pepper to taste
- 2 tbsp tahini
- Juice of 1 lemon
- Water as needed
- 1. Preheat oven to 400°F (200°C). Toss vegetables with olive oil, salt, and pepper, then roast for 20-25 minutes.
- 2. Cook bulgur according to package instructions.
- 3. In a small bowl, mix tahini with lemon juice and enough water to achieve a drizzling consistency.
- 4. Serve roasted vegetables over bulgur and drizzle with tahini dressing.
Bulgur Tabbouleh
A classic Middle Eastern salad made with bulgur, parsley, mint, tomatoes, and a tangy dressing, perfect as a side or light meal.
- 1 cup cracked wheat bulgur
- 2 cups boiling water
- 1 cup finely chopped parsley
- 1/2 cup chopped mint
- 1 cup diced tomatoes
- 1/4 cup olive oil
- Juice of 2 lemons
- Salt and pepper to taste
- 1. Soak bulgur in boiling water for 15 minutes, then drain excess water.
- 2. In a large bowl, combine bulgur, parsley, mint, and tomatoes.
- 3. Whisk together olive oil, lemon juice, salt, and pepper, then pour over salad and mix well.
Bulgur and Spinach Patties
Delicious and healthy patties made with bulgur, spinach, and spices, perfect for a protein-packed snack or meal.
- 1 cup cracked wheat bulgur
- 2 cups water
- 2 cups fresh spinach, chopped
- 1 onion, finely chopped
- 1 egg
- 1/2 cup breadcrumbs
- 1 tsp garlic powder
- Salt and pepper to taste
- 1. Cook bulgur in water until tender, then let it cool.
- 2. In a bowl, combine bulgur, spinach, onion, egg, breadcrumbs, garlic powder, salt, and pepper.
- 3. Form into patties and pan-fry in a little olive oil until golden brown on both sides.
Bulgur and Lentil Salad
A protein-rich salad combining bulgur, lentils, and fresh vegetables, dressed with a light vinaigrette for a healthy meal option.
- 1 cup cracked wheat bulgur
- 1 cup cooked lentils
- 1 cup diced cucumber
- 1/2 cup diced red onion
- 1/4 cup olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Prepare bulgur according to package instructions and let it cool.
- 2. In a large bowl, combine bulgur, lentils, cucumber, and onion.
- 3. Whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad and toss to combine.
Bulgur and Apple Breakfast Porridge
A warm and comforting breakfast porridge made with bulgur, apples, and spices, topped with nuts for added crunch.
- 1/2 cup cracked wheat bulgur
- 2 cups almond milk
- 1 apple, diced
- 1 tsp cinnamon
- 1 tbsp maple syrup
- 1/4 cup chopped walnuts
- 1. In a saucepan, combine bulgur, almond milk, diced apple, and cinnamon, then bring to a boil.
- 2. Reduce heat and simmer for 10-15 minutes until bulgur is tender.
- 3. Stir in maple syrup and serve topped with chopped walnuts.
Bulgur and Feta Stuffed Zucchini
Zucchini boats filled with a savory mixture of bulgur, feta cheese, and herbs, baked until tender for a delightful dish.
- 4 medium zucchinis, halved and hollowed
- 1 cup cracked wheat bulgur
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh basil
- 1/4 cup olive oil
- Salt and pepper to taste
- 1. Preheat oven to 375°F (190°C).
- 2. Cook bulgur according to package instructions and let it cool.
- 3. Mix bulgur with feta, basil, olive oil, salt, and pepper, then fill the zucchini halves with the mixture.
- 4. Place stuffed zucchinis in a baking dish and bake for 25-30 minutes until zucchini is tender.
Frequently Asked Questions (FAQ)
What is bulgur made from?
Bulgur is made from whole grain durum wheat that has been cracked and partially cooked.
How do you cook bulgur?
To cook bulgur, soak it in hot water for 20-30 minutes or boil it in water for about 12-15 minutes.
Is bulgur gluten-free?
No, bulgur contains gluten and is not suitable for those with gluten intolerance or celiac disease.
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, protein, and essential nutrients, promoting digestive health and providing sustained energy.
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 recipes, offering a nuttier flavor and higher fiber content.
Is bulgur a good source of protein?
Yes, bulgur contains about 12 grams of protein per 100 grams, making it a good plant-based protein source.