Home/Medium Grain Bulgur/Recipes
Back to Home

Healthy Recipes using Medium Grain Bulgur

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. Rinse the bulgur 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. Fluff with a fork and let cool.
  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. In a large pot, sauté onion and garlic until translucent.
  2. Add diced tomatoes, chickpeas, vegetable broth, cumin, paprika, salt, and pepper. Bring to a boil.
  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. Preheat oven to 375°F (190°C).
  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. 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. In a saucepan, heat olive oil and sauté onion until soft.
  2. Add bulgur and cumin, stirring for 2 minutes. Pour in vegetable broth and bring to a boil.
  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. In a saucepan, combine bulgur and almond milk, bring to a boil, then reduce heat and simmer for 12-15 minutes until creamy.
  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. Rinse bulgur and soak in boiling water for 30 minutes. Drain and let cool.
  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. Cook bulgur according to package instructions and let cool.
  2. In a bowl, mash black beans and mix in cooked bulgur, corn, onion, spices, breadcrumbs, salt, and pepper.
  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. Preheat oven to 400°F (200°C). Toss vegetables with olive oil, salt, and pepper, and roast for 20-25 minutes.
  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. 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. Cook bulgur according to package instructions and let cool.
  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.