Grains, Whole Grains | Vegan Vegetarian High Fiber

Cracked Bulgur Wheat

Triticum durum Allergens: Wheat, Gluten
Cracked Bulgur Wheat

Sourcing & Taxonomy

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

The Forktionary Angle

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Definition

Whole wheat kernels that have been parboiled, dried, and then cracked into various sizes, quick-cooking and nutty.

Sensory Profile

TasteNutty, Earthy, Mild
TextureChewy, Firm, Slightly Gritty
AromaToasted Wheat, Earthy
AcidityLow

Technical Metrics

Nutrition Facts

Per 1/4 cup dry (approx 45g cooked)
Calories83 kcal
Total Fat0.2 g
Saturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Protein3.1 g
Total Carbohydrate18.6 g
Dietary Fiber4.5 g
Total Sugars0.1 g
Calcium10 mg
Iron0.8 mg
Potassium70 mg

Chef’s Secret

For a light and fluffy bulgur, use a 1:2 ratio of bulgur to boiling water or broth, cover, and let it sit off the heat until all liquid is absorbed, then fluff with a fork.

Substitutions

Best Match

Quinoa

1:1

Gluten-free, similar nutty flavor and texture, quick-cooking.

Couscous (whole wheat)

1:1

Similar texture and quick cooking, but finer grind and less chewy.

Farro

1:1

Chewier, nutty flavor, but requires longer cooking time.

Brown Rice (short grain)

1:1

Different flavor and texture, longer cook time, but a whole grain alternative.

Buying Guide

Available in different grinds (fine, medium, coarse). Store in an airtight container.

Flavor Pairings

Tomatoes cucumber mint parsley lemon olive oil chickpeas lamb chicken.