How To Cook Bulgur Wheat

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Discover the secret to perfectly fluffy and flavorful bulgur in this guide for How To Cook Bulgur Wheat! Say goodbye to bland and mushy side dishes, and hello to delicious and nutritious. Whether you’re a seasoned home cook or new to this versatile grain, our easy-to-follow recipe is the perfect starting point. Not only is bulgur quick and simple to make but it’s also packed with health benefits– making it a great addition to any meal.

What Is Bulgur Wheat?

Bulgur wheat is a whole grain that’s made from steamed and then dried durum wheat. It’s commonly used in Middle Eastern and Mediterranean cooking, and has a slightly nutty flavor and a chewy texture. It’s a versatile ingredient that can be used in salads, stews, and as a side dish, and is a good source of fiber, protein, and various nutrients.

Overhead image of How to Cook Bulgur Wheat

Add Bulgur To Your Pantry!

Are you tired of the same old, boring side dishes or grain options in your meals? Look no further than bulgur! This versatile grain packs a punch in both taste and nutrition, making it a great addition to your next meal. Bulgur has a nutty, slightly sweet flavor that pairs well with a variety of flavors and ingredients. In fact, one of the best things about bulgur is its versatility.

It can be used in a variety of dishes, from salads to grain bowls, and even in breakfast bowls! In salads, bulgur wheat adds a hearty texture and nutty flavor to your greens. In grain bowls, it’s a delicious base for veggies, proteins, and sauces. And in breakfast bowls, it can be paired with yogurt, fruit, and nuts for a satisfying start to your day. Or, try a savory breakfast bowl!

QUICK TIP

Try some of our favorite salads using bulgur: this cucumber and apricot Bulgur Salad, a Middle Eastern favorite: Tabouli (Tabbouleh), or a personal favorite: Blueberry Corn Salad

Image of the fine bulgur used in this recipe

There Are Different Coarseness Levels

Bulgur is classified into four types based on grain texture, with finer grains cooking faster. The coarseness of bulgur wheat refers to the size of the wheat kernels after they have been parboiled and dried.

  1. Fine bulgur: Ideal for salads like tabbouleh and other dishes.
  2. Medium bulgur: Great for cereals, veggie burgers, dolmas, and porridge.
  3. Coarse bulgur: Ideal for pilaf and stuffing vegetables.
  4. Very coarse bulgur: Ideal for pilaf, soups and stews, veggie burgers, and Syrian kibbeh

This recipe for How To Cook Bulgur Wheat uses fine bulgur. The other varieties won’t cook correctly with the method described in this post.

Process shots of How to CookBulgur Wheat-- images of the bulgur being added to a bowl with salt

In terms of nutrition, bulgur holds its own when compared to brown rice – with more than twice the fiber and four times as much folate! Bulgur wheat is a nutritious whole grain that offers several health benefits. Some of the key benefits include:
  1. Rich in fiber: Bulgur is a good source of fiber, which helps to regulate digestion and keep you feeling full for longer.
  2. Low glycemic index: With a low glycemic index, bulgur helps to regulate blood sugar levels.
  3. High in nutrients: Bulgur is a good source of vitamins and minerals, including iron, magnesium, and vitamins B6 and B9.
  4. Promotes weight management: As a low-calorie and high-fiber food, bulgur can be beneficial for weight management
  5. Reduces inflammation: Bulgur contains antioxidants and anti-inflammatory compounds, which can help to reduce inflammation.
  6. Heart-healthy: Bulgur is rich in potassium, which can help to lower blood pressure.

Process shots-- images of the boiling water being added and the dish being covered with plastic wrap to let rest

STORAGE

Storing and Reheating Bulgur Wheat

  • Storing: Store cooked bulgur wheat in an airtight container in the refrigerator for up to 5 days.
  • Reheating: Reheat bulgur wheat in the microwave by transferring it to a microwave-safe dish and heating it in 30-second increments, stirring in between, until heated through.

If the bulgur has become dry after refrigeration, adding a splash of liquid before reheating will help to rehydrate it and restore its texture.

How To Use Cooked Bulgur Wheat

Cooked bulgur wheat can be used in a variety of ways. Here are a few ideas:

  1. Salads: Add cooked bulgur to your favorite salad for a nutty, chewy texture and added nutrition.
  2. Grain bowls: Use bulgur as the base of your grain bowl, topped with veggies, protein, and sauce of your choice.
  3. Burgers: Use cooked bulgur as a binder in veggie burgers or meatballs.
  4. Breakfast bowls: Add cooked bulgur to yogurt, fruit, and nuts for a hearty breakfast option.
  5. Soups and stews: Add cooked bulgur to soups and stews for added texture and nutrition.
  6. Sides: Serve cooked bulgur as a side dish with your favorite protein and vegetables.

Up-close overhead image of the How to Cook Bulgur Wheat recipe ready to be served

How To Cook Bulgur Wheat FAQs

1Where do you find bulgur wheat in the grocery store?

You can find bulgur wheat in most health food stores, either in the bulk foods section, the baking aisle with other whole grains, or in the cereal aisle near oatmeal and breakfast grains.

Sometimes it’s tricky to find in mainstream grocery stores, so I often order it online. I’d suggest looking where the whole grains are sold.

Sometimes it’s called cracked wheat.

2Should bulgur be soaked before cooking?

No, all types of bulgur wheat do not need to be soaked prior to cooking. The rehydration process happens when boiling water is added to the wheat.

3Is bulgur wheat gluten-free?

Bulgur wheat is wheat, so it is not gluten-free.

4How many calories are in a serving of bulgur wheat?

A one-cup serving of cooked bulgur wheat contains around 151 calories.

5Can bulgur wheat be frozen?

Yes, bulgur wheat can be frozen. Allow it to cool completely after cooking, then transfer it to an airtight container or freezer bag and freeze for up to three months. To reheat, thaw overnight in the refrigerator, then transfer to a pot and heat over medium heat, adding a splash of water or broth if necessary.

Use Bulgur Wheat In One Of These Recipes:

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How To Cook Bulgur Wheat

5 from 1 vote
Discover the secret to perfectly fluffy and flavorful bulgur wheat in this guide for How To Cook Bulgur Wheat! Say goodbye to bland and mushy side dishes, and hello to delicious and nutritious. Whether you're a seasoned home cook or new to this versatile grain, our easy-to-follow recipe is the perfect starting point. Not only is bulgur quick and simple to make, but it's also packed with health benefit--, making it a great addition to any meal.
Print Recipe

How To Cook Bulgur Wheat

5 from 1 vote
Discover the secret to perfectly fluffy and flavorful bulgur wheat in this guide for How To Cook Bulgur Wheat! Say goodbye to bland and mushy side dishes, and hello to delicious and nutritious. Whether you're a seasoned home cook or new to this versatile grain, our easy-to-follow recipe is the perfect starting point. Not only is bulgur quick and simple to make, but it's also packed with health benefit--, making it a great addition to any meal.
Course Breakfast, Side Dish, Snack
Cuisine American, Healthy, Vegan, Vegetarian
Keyword How To Cook Bulgur Wheat
Prep Time 5 minutes
Sitting Time 15 minutes
Total Time 20 minutes
Servings 2 -1/2 cups (6 Servings)
Chelsea Lords
Calories 180kcal
Cost $1.12

Ingredients

  • ¾ cup fine bulgur wheat (Note 1)
  • cups boiling water
  • ¾ teaspoon fine sea salt

Instructions

  • Bring a small pot of water to a boil. Meanwhile, add the bulgur to a wide, shallow bowl. Sprinkle with 3/4 teaspoon salt. Measure out 1-1/4 cups boiling water and pour over the bulgur and salt. Stir, then cover the bowl tightly with plastic wrap.
  • Let it sit at room temperature for 15-25 minutes, or until all the water is absorbed into the grains. Remove the plastic wrap and fluff with a fork. Enjoy as a delicious side dish, in a salad, in a grain bowl, or in a breakfast bowl!

Video

Recipe Notes

Note 1: Bulgur wheat: There are different varieties of bulgur, mainly varying in coarseness and only fine bulgur will work with the method indicated in this recipe. It's sometimes difficult to find in mainstream grocery stores so it's typically something I order online. 

Nutrition Facts

Serving: 1serving | Calories: 180kcal | Carbohydrates: 40g | Protein: 6g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.1g | Sodium: 881mg | Potassium: 215mg | Fiber: 10g | Sugar: 0.2g | Vitamin A: 5IU | Calcium: 19mg | Iron: 1mg

We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.

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