We are all about healthy food that’s delicious and easy to make, and bulgur fits that description perfectly. If you haven’t tried making it, give it a go and expand your culinary repertoire with this nutty, delicious, and nourishing grain.

Bulgur is one of those whole grains that you’ve probably tried in Middle Eastern dishes like tabbouleh, and you’ve also most likely scanned right over it in the bulk bins of your health food store. It’s a grain that somehow hasn’t gotten as much press as quinoa and brown rice, so for many it is still a novelty. Though it may be somewhat more unfamiliar than other whole grains, don’t let that scare you off. It’s actually one of the easiest hearty grains to prepare—you don’t even need to really cook it! Though you can boil and simmer bulgur like most grains, the easiest way to make it is to simply pour boiling water right over the grains and let them steep for about 20-30 minutes.

Jump to: How to Cook Bulgur

What is Bulgur Wheat?

Bulgur is made from wheat berries that have been parboiled, dried, and milled into small, fast-cooking granules. It’s not to be confused with cracked wheat, which is not parboiled and thus takes longer to cook. Bulgur comes in different levels of coarseness—the finer the grind, the faster it is to prepare. I usually go for medium-grind as it cooks quickly and has a nice texture.

Is Bulgur Gluten Free?

Bulgur does contain gluten, so if you have gluten sensitivity, stick to other grains like rice, millet, and quinoa.

Nutritional Benefits of Bulgur Wheat

Like many whole grains, bulgur has a low glycemic index, making it a great option to use instead of simpler carbs like white rice, pasta, and potatoes. Because bulgur contains complex carbohydrates, it will give you a sustained feeling of nourishment and keep you going throughout your day with equilibrium. Bulgur is also high in fiber, protein, iron, and B vitamins.

How to Cook Bulgur Wheat: Simple Soaking Instructions

Ingredients:

• 1 cup medium-grind Bulgur
• 2 1/2 cups Water or Broth
• 3/4 teaspoon Salt

Instructions:

1. Place bulgur in a heat-proof bowl. Pour boiling water (or broth) over the bulgur. Cover and let stand for about 25 minutes.
2. If there is any remaining water that has not been absorbed by the bulgur, strain it out.

What to Serve with Bulgur?

Bulgur pairs beautifully with fresh veggies and greens, making it a perfect base for salads and bowls. Visit our Salad Greens blog for more recipe inspiration:

Green Goodness Part 3: Salad Greens

By Chloe Bolton