Home/Medium Grain Bulgur/Recipes
Back to Home

Healthy Recipes using Medium Grain Bulgur

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.

Ingredients
  • 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
Instructions
  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.

Ingredients
  • 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
Instructions
  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.

Ingredients
  • 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
Instructions
  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.

Ingredients
  • 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
Instructions
  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.

Ingredients
  • 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
Instructions
  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.

Ingredients
  • 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
Instructions
  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.

Ingredients
  • 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
Instructions
  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.

Ingredients
  • 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
Instructions
  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.

Ingredients
  • 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
Instructions
  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.

Ingredients
  • 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
Instructions
  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.