Grain, Cereal, Whole Food | Vegan Vegetarian High Fiber

Bulgar Wheat

Triticum durum Allergens: Wheat|Gluten
Bulgar Wheat

Sourcing & Taxonomy

  • Family Poaceae
  • Primary Cuisine Middle Eastern, Mediterranean
  • Seasonality Year-Round
  • Source Wheat

The Forktionary Angle

"Toast dry bulgar before rehydrating to enhance its nutty flavor and add a layer of complexity to salads and side dishes."

Definition

Whole wheat kernels that have been parboiled, dried, and cracked, offering a quick-cooking, nutty, and chewy grain.

Sensory Profile

TasteNutty, Earthy, Mildly Sweet
TextureChewy, Slightly Firm, Granular
AromaToasted Grain, Wholesome
AcidityLow

Technical Metrics

Cooking Method

Soaking or simmering

Nutritional Content

High in fiber, manganese

Preparation Time

15-20 minutes (fine grind)

Nutrition Facts

Per 1/4 cup dry (45g dry, ~120g cooked)
Calories83 kcal
Total Fat0.2g
Saturated Fat0g
Trans Fat0g
Cholesterol0mg
Protein3.1g
Total Carbohydrate18.6g
Dietary Fiber4.5g
Total Sugars0.1g
Calcium10mg
Iron0.9mg
Potassium68mg

Chef’s Secret

For tabbouleh, soak fine bulgur in cold water or lemon juice instead of cooking to achieve the perfect tender-chewy texture.

Substitutions

Best Match

Couscous

1:1

Similar texture and quick cooking, but finer and less nutty; not whole grain.

Quinoa

1:1

Gluten-free, similar texture and nutty flavor, slightly longer cook time.

Farro

1:1

Chewier, nuttier, whole grain, but requires longer cooking time.

Brown Rice

1:1

Gluten-free, different texture, longer cooking time, less nutty.

Buying Guide

Found in the grains or international foods aisle. Available in different grinds (fine, medium, coarse).

Flavor Pairings

Tabbouleh pilafs soups stews salads as a side dish or porridge.

Recipes Using Bulgar Wheat

Baked Falafel Balls image 127
Low Calorie Lunch Low Protein Pasta Rice And Grains

Baked Falafel Balls

Experience the joy of perfectly baked falafel balls – crispy on the outside, fluffy on the inside, and completely oil-free! This healthy and delicious recipe skips the deep fryer, making it a guilt-free treat. Serve these delightful balls in warm pita bread with your favorite cooling cucumber sauce for a truly unforgettable Mediterranean experience.

See Complete Recipe