Grain, Cereal | Vegetarian Vegan Fiber Rich

Bulgur

Triticum durum (source) Allergens: Gluten

Sourcing & Taxonomy

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

The Forktionary Angle

Definition

A whole wheat grain that has been parboiled, dried, and cracked, known for its quick cooking time and nutty flavor.

Sensory Profile

TasteNutty, Earthy

TextureChewy, Granular

AromaMild, Cereal

AcidityLow

Technical Metrics

Nutrition Facts

Per 50g (dry)

Calories340 kcal

Total Fat1.3 g

Saturated Fat0.2 g

Trans Fat0 g

Cholesterol0 mg

Protein12.3 g

Total Carbohydrate76 g

Dietary Fiber18 g

Total Sugars0.7 g

Calcium35 mg

Iron2.5 mg

Potassium410 mg

Chef’s Secret

Toast bulgur lightly in a dry pan before cooking to enhance its nutty flavor, especially for pilafs.

Substitutions

Best Match

Couscous

1:1

Similar texture and quick cooking time, though less fiber and whole grain.

Quinoa

1:1

Gluten-free, complete protein, similar uses in salads and as a side.

Farro

1:1

Heartier, chewier texture, longer cooking time but good whole-grain alternative.

Brown Rice

1:1

Longer cooking time, different texture but good for salads and side dishes.

Buying Guide

Available in various grinds (fine, medium, coarse). Fine bulgur requires only soaking, coarser needs simmering.

Flavor Pairings

Fresh herbs (parsley mint) tomatoes cucumbers lemon chickpeas roasted vegetables.

Recipes Using Bulgur

115

Low Saturated Fat Beginner Cook To Go Low Cholesterol

5 A Day Bulgur Wheat Salad

This vibrant 5-a-Day Bulgur Wheat Salad is a delicious and healthy recipe perfect for meal prepping! Packed with fiber, vitamins, and a nutty, chewy texture from the bulgur wheat, this salad is a fantastic way to incorporate more vegetables into your diet. Easily customizable with your favorite veggies, it's a satisfying and refreshing meal for lunch or a light dinner. A perfect choice for diabetic-friendly diets, this recipe is also gluten-free (if using gluten-free broth). Get ready to enjoy a flavorful and healthy salad that's as good for you as it is to eat!

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152

Dietary Time To Make Main Ingredient 60 Minutes Or Less

Bean And Bulghur Soup

This hearty and flavorful Bean & Bulghur Soup is a pantry-friendly recipe perfect for a cozy night in! Thick, filling, and packed with protein, this vegetarian soup is easily customizable to your spice preferences. Made with simple ingredients and ready in under an hour, it's a delicious and satisfying meal any time of year. Use vegetable broth for a vegetarian option, or water for a vegan choice.

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