Bulgur Brilliance: How to Cook Bulgur Wheat

Easy and Delicious Bulgur Recipes to Try Did you know?Bulgur was used during World War II for two purposes – as a staple to feed the troops and as a sand-blasting agent to clean airplane …

bulgur porridge

Easy and Delicious Bulgur Recipes to Try

Did you know?
Bulgur was used during World War II for two purposes – as a staple to feed the troops and as a sand-blasting agent to clean airplane parts.

Bulgur, a nutty and chewy whole wheat product, is a cereal food that has been a staple in Middle Eastern and Mediterranean cuisines for centuries. This versatile grain stands out for its quick cooking time and chewy texture, making it a convenient and wholesome addition to various dishes.

As a nutritious grain, bulgur wheat has been gaining popularity in recent years for its health benefits and culinary flexibility. If you’re looking to incorporate this wholesome ingredient into your diet, you’ve come to the right place. This blog will let you explore the basics of how to cook bulgur wheat and share some mouthwatering bulgur wheat recipes that will elevate your meals.

Getting to Know Bulgur

Bulgur is a whole wheat grain that has been parboiled, dried, and cracked, which makes it quicker to cook than other kinds of wheat. It boasts a rich history and nutritional profile and offers numerous health benefits, including improved digestion and sustained energy.

Packed with fiber, protein, and essential nutrients, bulgur has a nutty flavor and can absorb the essence of accompanying ingredients, making bulgur a star in salads, pilafs, and savory dishes, as well as an unexpected yet delightful addition to sweet treats. Adding bulgur to your dishes not only elevates the nutritional value of your meals but also introduces a delightful texture and taste that can enhance various recipes.

What is Blugur Commonly Used For

Commonly used for its quick-cooking properties and appealing texture, bulgur serves as a foundational ingredient in various dishes across different cuisines. Here are some common uses for bulgur:

  1. Salads

Bulgur is frequently featured in salads, adding a chewy texture and nutty flavor. The most common Middle Eastern salad featuring bulgur is the Tabbouleh. This salad with origins from Lebanon and Syria, often incorporates fine bulgur with fresh herbs, tomatoes, cucumbers, and a zesty dressing.

  1. Pilafs and Side Dishes

Bulgur is an excellent base for pilafs and side dishes. Its ability to absorb flavors makes it an ideal companion to herbs, spices, and aromatic vegetables. Whether as a standalone side or mixed with rice, bulgur enhances the overall taste and nutritional value of the dish.

  1. Stuffings

Bulgur or bulgur wheat makes for a nutritious and filling stuffing for various vegetables like peppers, zucchini, or grape leaves. Mixed with herbs, spices, and other ingredients, bulgur adds substance and texture to these bulgur wheat recipes.

  1. Soups and Stews

Coarser varieties of bulgur can be added to soups and stews to provide a hearty and satisfying element. As it cooks quickly, bulgur is a convenient choice for enhancing the thickness and nutritional content of bulgur recipes.

  1. Baked Goods

Bulgur can be incorporated into baked goods such as bread, muffins, and even desserts for an added nutritional boost. Its unique texture and nutty flavor can lend an interesting twist to traditional bulgur recipes.

Bulgur Nutrition

As a whole grain, bulgur is rich in essential nutrients, including fiber, protein, vitamins, and minerals. It serves as an excellent source of complex carbohydrates, providing sustained energy while promoting digestive health. 

According to USDA, 1 cup of Bulgur contains the following nutrients:

Carbs34 grams
Protein6 grams
Fatless than 1 gram
Fiber8 grams
Vitamin B68% of the DV
Pantothenic acid13% of the DV
Manganese48% of the DV
Copper15% of the DV
Magnesium14% of the DV
Iron10% of the DV
Niacin9% of the DV
Thiamine9% of the DV
Zinc9% of the DV
Folate8% of the DV

Bulgur Wheat: How to Cook It and Flavorful Bulgur Recipes

Bulgur Wheat
  1. Choosing the Right Bulgur

Before delving into the cooking process, it’s important to understand the different types of bulgur available. With varying levels of coarseness, from fine to extra coarse, you can choose the perfect type based on your recipe. Fine bulgur works well for tabbouleh, while medium or coarse bulgur adds a hearty texture to pilafs and salads.

  1. Preparing Bulgur

Cooking bulgur is a breeze, requiring minimal effort. Start by rinsing the bulgur under cold water to remove any excess debris. Then, combine the desired amount of bulgur with water or broth in a 2:1 ratio. Bring the mixture to a boil, reduce the heat, cover, and simmer for 10-15 minutes or until the bulgur is tender and has absorbed the liquid.

  1. Fluff and Enjoy

Once cooked, fluff the bulgur with a fork to separate the grains and enhance its light, fluffy texture. Your perfectly cooked bulgur is now ready to be incorporated into a variety of delicious recipes.

Bulgur Wheat Recipes to Tantalize Your Taste Buds

  1. Mediterranean Bulgur Salad

Combine cooked bulgur with cherry tomatoes, cucumbers, feta cheese, olives, and a drizzle of olive oil for a refreshing and vibrant Mediterranean salad. Add a dash of lemon juice and herbs for an extra burst of flavor.

  1. Spiced Bulgur Pilaf

Saute onions, garlic, and your favorite spices in a pan. Add cooked bulgur and toss until well combined. This spiced bulgur pilaf makes for a hearty and flavorful side dish that pairs well with grilled meats or roasted vegetables.

  1. Bulgur-Stuffed Peppers

Mix cooked bulgur with black beans, corn, and your favorite seasonings. Stuff bell peppers with this mixture, bake until the peppers are tender, and top with melted cheese. A delicious and nutritious twist on classic stuffed peppers.

  1. Sweet Bulgur Pudding

Indulge your sweet tooth with a dessert using bulgur. Cook the bulgur with milk, sweeten with honey or maple syrup, and add a sprinkle of cinnamon. Top with your favorite fruits or nuts for a delightful and wholesome dessert option.


Incorporating bulgur wheat into your dishes not only introduces a wholesome grain but also opens the door to a world of delicious possibilities. Whether you’re aiming for a light bulgur recipe salad, a hearty pilaf, or a sweet treat, bulgur can effortlessly adapt to your culinary desires. 

Armed with the knowledge of how to cook bulgur wheat and a handful of inspiring bulgur wheat recipes, start a journey of culinary brilliance and savor the deliciousness that bulgur brings to your table.