Bulgur
Parboiled cracked wheat with a nutty bite, ready in minutes.
Also known as: bulghur, cracked wheat, burghul
Overview
Bulgur is whole wheat that has been parboiled, dried, and cracked, which makes it fast to prepare while keeping much of the grain's fiber and nutrition. A staple across the Levant, Turkey, and the wider Middle East, it comes in fine to coarse grinds for different uses.
Fine bulgur needs only a soak, making it the base of tabbouleh and kibbeh, while coarser grinds are simmered into pilafs and stuffings. Its nutty flavor and pleasant chew make it one of the quickest whole grains to bring to the table.
Culinary Uses
- Soaked fine bulgur tossed with herbs and tomato into tabbouleh.
- Coarse bulgur simmered into pilafs with onions and spices.
- Mixed into kibbeh, koftas, and veggie patties.
- Added to soups and salads for texture and body.
Flavor Profile
- Nutty, wheaty, and mildly earthy.
- Tender with a satisfying, slightly chewy bite.
- Neutral enough to carry bold herbs and spices.
Storage
- Store dry bulgur in an airtight container in the pantry for months.
- Refrigerate cooked or soaked bulgur for up to four days.
- Keep away from moisture to prevent clumping.
Preparation
- Soak fine bulgur in hot water for 15 to 20 minutes, then drain and fluff.
- Simmer coarse bulgur like rice, about one part grain to two parts liquid.
- Season the soaking or cooking liquid for deeper flavor.
Nutrition
Bulgur is a whole grain rich in fiber and plant protein.
It has a lower glycemic impact than many refined grains.
A whole-grain source that supports digestion and fullness.
Present in meaningful amounts.
Contributed by the whole wheat.
Dietary Considerations
- Vegan and vegetarian, but contains gluten (made from wheat).
- Not suitable for gluten-free diets.
Nutrition information is educational and approximate; it varies by variety, portion, and preparation, and is not a substitute for professional dietary advice.
Common Pairings
Recipes with Bulgur
Pakistani Chicken Haleem
A hearty, slow-cooked porridge of wheat, barley, lentils, and shredded chicken, blended smooth and finished with fried onions, ginger, and garam masala for a nourishing, deeply savoury dish.
Turkish Bulgur Pilaf with Chickpeas
A comforting Turkish bulgur pilaf simmered with tomato and chickpeas — nutty, filling, vegan, and ready in half an hour.
Lebanese Tabbouleh
A bright, herb-forward salad of finely chopped parsley and mint with bulgur, tomato, and a lemon-olive oil dressing — refreshing and vibrant.
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