Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low-calorie vegetarian and vegan food ingredient. Because it is a wheat, bulgur wheat is not suitable for those on a gluten-free diet.
Cooking Bulgur Wheat
Types of Bulgur Wheat
Different types of bulgur wheat require different cooking times, so it's best to check the package instructions for cooking instructions. One advantage of using bulgur wheat is that it has already been partially cooked, so it can be quick and easy to prepare at home, and it's much quicker to cook than other whole grains. Most types of bulgur wheat will be done cooking in less than just fifteen minutes.
There are two main kinds of bulgur wheat: Instant bulgur wheat, also called fine-grain bulgur is common in health food store bulk bins and is usually used in tabbouleh recipes. This type of bulgur cooks in less than 5 minutes. Medium grain and coarse grain varieties of bulgur wheat are also available.
Shopping for Bulgur Wheat
Nearly all health food stores stock bulgur wheat. Look in the bulk foods section, or in the baking aisle with other whole grains. If that doesn't work, check the cereal aisle near the oatmeal and breakfast grain cereals. Occasionally, I spot bulgur wheat in the international foods section, near the hummus and falafel mixes, since bulgur wheat is common in a variety of regional Middle Eastern foods.
If you can't find bulgur wheat in the bulk section, cereal section, international foods (since it's often sold next to the Middle Eastern foods) or baking section, ask the staff for assistance.
Nutritional Value of Bulgur Wheat
Wondering just how healthy bulgur wheat is? According to CalorieCount, one cup of cooked bulgur wheat provides 151 calories, 0.4 grams of fat, 8.2 grams of dietary fiber (that's about 33% the recommended daily value), and a healthy 5.6 grams of protein. Bulgur wheat is naturally cholesterol-free food.
Bulgur Wheat Recipes
Ready to try cooking up some bulgur wheat to give it a try? Beyond the most common way of preparing bulgur wheat in a Middle Eastern tabbouleh salad, here's some more easy ways to cook bulgur wheat:
- Bulgur wheat pilaf with mushrooms
- Vegetable bulgur wheat pilaf recipe
- Gourmet bulgur tabbouleh with feta and edamame
- Greek bulgur-stuffed peppers
- Vegetarian bulgur wheat salad with fresh herbs