What is Bulgur Wheat?

Bulgur wheat has a mild flavor, cooks in minutes, and takes well to many different seasonings. This delicious whole grain is a staple of Middle Eastern cuisine and is easy to make part of your healthy diet.

Benefits

Bulgur wheat consists of wheat kernels that have been cooked, dried, and crushed. Since it is minimally processed, it remains high in protein, fiber, and minerals, just like whole wheat. Bulgur wheat is more nutritious than white rice and has more fiber and fewer calories than brown rice. Grain has been turned into bulgur and appreciated since at least 2800 B.C. It’s even mentioned in the Bible!

Selection and storage

You will see bulgur wheat, spelled bulgar, bulghur, and bulgur. It is sometimes confused with cracked wheat, but bulgur is different since it has been precooked. Bulgur wheat comes in the fine, medium, or coarse grind. The fine grind is most readily available and perfect for tabbouleh salad, breakfast cereal, or rice substitute. Medium and coarse grinds can be used in stews, soup, baked goods, meatless burgers, chilis, and tacos—purchase bulgur from a market with high turnover. Stored in an airtight container or resealable plastic bag in a cool, dry place, bulgur should last one year.

Preparation

Bulgur wheat might be the world’s healthiest convenience food. Since it is precooked, you are only softening the grains. Fine grind bulgur usually calls for one part bulgur to two parts liquid. Pour the boiling liquid over the bulgur, stir, cover, and wait for 7 to 10 minutes or until the liquid is absorbed. Then fluff the grains as you would rice. Check package directions as cooking instructions can vary based on the type and grind of wheat. Cooked bulgur can be stored in an airtight container in the refrigerator for several days.

Recipe suggestions

Bulgur wheat may be used instead here; you would use rice or couscous. Add bulgur to soups and salads for extra nutrition. Make a hearty one-dish meal with bulgur, beans or lentils, and greens. Create a bulgur pilaf with dried fruit and nuts. And don’t forget the tabbouleh!