If you're looking for a versatile and nutritious grain to add to your culinary repertoire, look no further than bulgur wheat. This ancient grain, a staple in Middle Eastern and Mediterranean cuisines, is made from whole wheat berries that have been parboiled, dried, and cracked. Its nutty flavor and chewy texture make it an excellent choice for pilafs, salads, soups, and stuffings. With its high fiber content and abundance of vitamins and minerals, bulgur wheat is a wholesome and satisfying addition to any meal. From classic recipes like Lebanese bulgur pilaf to innovative dishes like bulgur wheat and vegetable stir-fry, the possibilities for cooking with this ancient grain are endless. So, let's dive into the world of bulgur wheat and discover the best recipes that showcase its unique flavor and versatility.
Here are our top 13 tried and tested recipes!
BULGUR WHEAT SALAD
Fresh seasonings jazz up bulgur in this bright and simple side. Combined with ripe tomatoes and green onions, this scrumptious dish from Millie McDonough of Homeland, California is a winner.
Provided by Taste of Home
Categories Lunch
Time 35m
Yield 6 servings.
Number Of Ingredients 9
Steps:
- Place bulgur in a large bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed. , In a small bowl, whisk the lemon juice, oil, garlic and salt. Stir into bulgur. Add parsley. , Cover and refrigerate for at least 1 hour. Just before serving, stir in the tomatoes and onions.
Nutrition Facts : Calories 137 calories, Fat 5g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 210mg sodium, Carbohydrate 22g carbohydrate (2g sugars, Fiber 5g fiber), Protein 4g protein. Diabetic Exchanges
BULGUR WHEAT PILAF
We love this with Chicken Supreme Kiev-Style recipe #175757. From Jacques Pepin's cookbook, Good Life Cooking. The cooking time includes reconsituting the bulgur wheat by soaking it in hot water for about 45 minutes. Once that's done, the rest of the recipe will take about 10 minutes to cook.
Provided by Annisette
Categories Grains
Time 1h13m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Place bulgur in a heat-proof bowl and pour 1 1/2 cups boiling water over it. Let stand for 45 minutes to 1 hour, until most of the water is absorbed by the wheat. Drain.
- Heat oil in saucepan. Saute onion for about 3 minutes. Add garlic, salt, pepper. Saute for 10 seconds.
- Stir the drained bulgur wheat into the onion mixture. Cook for 4-5 minutes. The excess moisture will cook away and then the wheat will begin to brown and become fluffy.
- Add in the frozen peas. Mix well and cook for about 1 minute longer. Stir in the butter.
- Serve immediately.
CHEF FLOWER'S CRACKED WHEAT PILAF - KIBRISLI BULGUR PILAVI
This is one of my mother's recipe, she was born in Cyprus and this recipe has been passed on to her by her mother. It's a quick side dish. My mother has a few recipes using bulgur, but she prepared this one regularly when I was living at home. You could serve it with a scope of plain yoghurt.
Provided by Chef floWer
Categories Grains
Time 23m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Heat the oil in a small saucepan with lid. Add onion, mix until the onions are transparent. Reduce heat to low and add vermicelli, mix, simmer for two minutes or until the vermicelli looks golden (but not burnt).
- Add bulgur into the saucepan, mix then add the chicken/vegetable stock, tomatoes and season. (Do not add salt if your stock is high in salt), Mix well.
- Cover the pan and simmer very gently heat for four minutes, until the mixture is moist but not watery. If is too dry add more chicken/vegetable stock. Turn off heat.
- Cover with tea towel, place the lid tightly on top and let it stand for 10 minutes before serving.
MEDITERRANEAN BULGUR WHEAT
This is a really yummy side dish that goes well with chicken or fish.
Provided by Andrea
Categories Ingredients Whole Grain Recipes Bulgur Recipes
Time 30m
Yield 4
Number Of Ingredients 9
Steps:
- Bring chicken broth and bulgur to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until bulgur is tender and liquid has been absorbed, 15 to 20 minutes.
- Heat olive oil in a skillet over medium heat; saute onion and celery until tender, about 5 minutes. Add garlic and saute until fragrant, about 1 minute. Stir onion mixture, artichoke hearts, and sun-dried tomatoes into bulgur; season with salt and pepper.
Nutrition Facts : Calories 213.4 calories, Carbohydrate 38.8 g, Cholesterol 2.5 mg, Fat 4.2 g, Fiber 9.7 g, Protein 7.9 g, SaturatedFat 0.6 g, Sodium 930.5 mg, Sugar 3.3 g
BULGUR WHEAT WITH VEGGIES
Make and share this Bulgur Wheat With Veggies recipe from Food.com.
Provided by Mysterygirl
Categories Grains
Time 55m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Heat oil in large pan over medium-high heat.
- Slice mushrooms.
- Add onion, garlic and mushrooms to pan.
- Saute for about 2 minutes.
- Add the zucchini and wheat, stirring for 3-4 minutes.
- Add broth.
- Cover and let simmer over low heat for about 25 minutes.
- Remove from heat but don't remove the cover.
- Allow to sit for about 20 minutes.
- Fluff and sprinkle with parsley.
BULGUR WHEAT BREAKFAST BOWL
Here's a quick and easy new way to warm up in the morning: simmer cooked bulgur with some milk before folding in cheddar cheese and piling it into a bowl. After you've nestled a poached egg on top, garnish everything with a dash of hot sauce and a sprinkle of fresh cilantro and enjoy your complete breakfast-in-a-bowl.
Provided by Riley Wofford
Categories Food & Cooking Breakfast & Brunch Recipes
Time 20m
Yield Serves 2
Number Of Ingredients 6
Steps:
- Combine grains, milk, 1 cup water, and salt in a pot. Bring to a boil, then reduce heat to medium and simmer, stirring, until creamy, 15 to 18 minutes. Stir in cheese. Transfer to bowls and top with eggs, cilantro, and hot sauce before serving.
WHOLE WHEAT IRISH SODA BREAD WITH BULGUR
If you have ever been to Ireland you have tasted soda bread, a moist, easy to make bread that is rich and nutty tasting when made with whole wheat flour. It is a very quick and easy bread to make as long as you are willing to get your hands sticky. When you pull the bread from the oven wrap it loosely in a kitchen towel and allow to cool. This softens the crust and makes it easier to cut.
Provided by Martha Rose Shulman
Categories weekday, appetizer
Time 1h30m
Yield 1 9-inch loaf (about 16 generous slices)
Number Of Ingredients 6
Steps:
- Place the bulgur in a bowl and pour on 1 cup boiling water, or enough to cover the bulgur by about 1/2 inch. Cover the bowl and allow the bulgur to sit for 30 minutes, until all the water has been absorbed and the grains are tender.
- Meanwhile preheat the oven to 450 degrees and line a baking sheet with parchment.
- Place the flour in a large, wide bowl and sift in the baking soda and salt. Mix in with your hands or with a wide spatula. Make a well in the middle of the flour and pour in the buttermilk. Add the bulgur to the well, then mix in the flour from the sides of the bowl to the center using a wide rubber spatula, a wide wooden spoon or your hands, turning the bowl and sweeping the flour from the sides into the buttermilk. Mix until the bulgur and buttermilk have been incorporated into the flour, then scrape out onto a lightly floured work surface. The dough should be soft and a bit sticky. Flour your hands so it won't stick to them.
- Gently knead the dough, only enough to shape it into a ball, then with floured hands gently pat it down to a 2-inch high round, about 9 inches in diameter. Place it on the parchment-lined baking sheet and cut a 1/2-inch deep cross across the top.
- Place in the oven and bake 20 minutes at 450 degrees. Turn down the heat to 375 degrees and bake for another 15 to 20 minutes, until the loaf responds with a hollow sound when tapped on the bottom. Remove from the oven, wrap loosely in a cloth or kitchen towel, and cool on a rack.
BULGUR WHEAT SALAD - TURKISH STYLE
Make and share this Bulgur Wheat Salad - Turkish Style recipe from Food.com.
Provided by Nye McClelland
Categories Grains
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Mix all the ingredients together and let it marinate for at least a half hour in the fridge then serve.
- When pomegranates are in season, I substitute the grape, makes for eye catching colour.
UKRAINIAN KUTIA (KUTYA) MADE WITH CRACKED WHEAT CEREAL (BULGUR)
This is usually made with whole wheat berries and is served for Christmas Eve. This requires soaking for many hours and cooking for a long period of time. With the cracked wheat (bulgur) it takes less time and is very good indeed. I make this for my sister every week because she likes to eat it all the time as a dessert. I also have made it without blending the cracked wheat cereal into a paste and I have left out the almonds. I do like to grind my drained poppy seeds in the blender. I used the coarse grain bulgur. I also toasted my walnuts or pecans. Bulgur is the Turkish word for cracked wheat berries. It is made by cracking kernels of partially cooked or roasted wholewheat berries. Bulgur is known as the rice of the Middle East. It usually comes in three grinds: coarse, medium and fine. Medium and fine grinds are used in salads; the coarse grain is used in pilafs. Bulgur's fine nutty flavor complements meat, poultry and fish.
Provided by Olha7397
Categories Breakfast
Time 20m
Yield 4 cups
Number Of Ingredients 10
Steps:
- Cook wheat in 3 cups water till tender on medium heat, about 1 hour. Keep an eye on it so the water does not evaporate. I usually find 30 minutes is enough and I don't need to drain it either.
- Place cooked wheat, half at a time, in a blender container; cover and blend into a paste (I don't blend mine).
- In small saucepan cook poppy seed in 1 cup boiling water till soft, about 10 minutes. Drain.
- Mix together wheat paste, drained poppy seed, raisins, walnuts. Honey, almonds, and vanilla. Chill. Stir in unwhipped cream. Makes 4 cups.
Nutrition Facts : Calories 452.6, Fat 23.8, SaturatedFat 5.2, Cholesterol 20.4, Sodium 17.7, Carbohydrate 60.7, Fiber 3.9, Sugar 51.6, Protein 7
FRESH AND FIGGY BULGUR (BULGOR) WHEAT SALAD
Yellow pepper, chopped figs, sliced almonds, tomato, parsley, onion, bulgur wheat and a tangy turmeric dressing make this delicious! Similar to Tabouleh, only more filling, this is a complete meal that is easy to prepare and very healthy.
Provided by Elise and family
Categories One Dish Meal
Time 30m
Yield 2-3 serving(s)
Number Of Ingredients 13
Steps:
- Bring water, pinch of salt and 1 tsp olive oil to a boil in a medium pot. Add Bulgur wheat and stir, then quickly remove from heat and cover. Let stand for 30 minutes.
- When 15 minutes of time remaining for the Bulgur, prepare other ingredients (except for dressing) and toss in a large bowl.
- When Bulgur wheat has cooked, add to other ingredients and mix well (it's OK if the Bulgur wheat is still warm).
- Combine olive oil, turmeric and salt and pepper in a small bowl. Pour over salad and stir to coat. Serve and enjoy!
- Note: sometimes a bit of diced nectarine makes a nice addition.
Nutrition Facts : Calories 414.7, Fat 29.2, SaturatedFat 3.7, Sodium 104.4, Carbohydrate 37, Fiber 8.9, Sugar 14.3, Protein 7.1
FRUITY BULGUR WHEAT
Make and share this Fruity Bulgur Wheat recipe from Food.com.
Provided by English_Rose
Categories Grains
Time 13m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Place bulgur wheat in a container, and cover with boiling water to a level of 1/2in above the bulgur wheat.
- Cover the container and leave for 8 minutes.
- Stir through all of the remaining ingredients and season to taste.
- Serve hot or cold.
Nutrition Facts : Calories 202.2, Fat 5, SaturatedFat 0.7, Sodium 9.3, Carbohydrate 41, Fiber 5.3, Sugar 24.8, Protein 3.1
OLIVE & LEMON CHICKEN WITH BULGUR WHEAT
This tasty recipe goes together in about 45 minutes total and all in one pot! It takes its flavor cues from Moroccan tagines, which are flavorful without being too spicy. Lemon, olives, garlic, cumin, coriander, ginger and nutmeg meld to make a delicious one dish meal. Bulgur is parboiled and dried, unlike cracked wheat which...
Provided by Heidi Hoerman
Categories Chicken
Time 45m
Number Of Ingredients 15
Steps:
- 1. Set the lemon zest aside for later use. In a bowl big enough to hold the chicken, whisk together lemon juice, ginger, coriander, cumin, nutmeg, salt (if using) and pepper.
- 2. Cut the chicken into 1-inch cubes and toss in the lemon and spice marinade to coat thoroughly. Allow to rest 10 minutes.
- 3. In a large saute pan with cover, heat the olive oil on medium-high until shimmering. Drain away the excess marinade saute the chicken in the olive oil 5 to 6 minutes, turning to cook on all sides. Remove the chicken from the pan and set aside, leaving any remaining oil in the pan. The chicken will cook more with the bulgur wheat so it need not be thoroughly cooked at this point.
- 4. In another container, heat the chicken broth or stock to boiling. This is most easily done in a pyrex measuring cup in the microwave.
- 5. Briefly saute the celery (and/or onion) and garlic in the remaining olive oil. Add the olive and the bulgur and stir to coat. Allow the bulgur to toast for about 2 minutes.
- 6. Add the chicken cubes, chicken stock and lemon zest. Stir to mix. Cover and turn heat to medium low. Allow to simmer 5 minutes.
- 7. Put the spinach on top of the now-swelling bulgur mixture, cover, and continue to simmer another 5 minutes.
- 8. Stir in the spinach, cover, and simmer a final 5 minutes for a total of 15 minutes simmering. Test the bulgur for doneness. It should be al dente yet tender.
- 9. Serve hot.
BULGUR WHEAT WITH DRIED CRANBERRIES
Very basic yet tasty side that goes well with grilled or roasted chicken. Any type of dried fruit can be used in place of the dried cranberries.
Provided by GRAYJETMAN
Categories Side Dish Grain Side Dish Recipes
Time 25m
Yield 2
Number Of Ingredients 5
Steps:
- Bring water to a boil in a pot, and mix in bulgur, bouillon granules, and butter. Cover pot, reduce heat to low, and simmer 15 minutes.
- Fluff cooked bulgur with a fork, and gently mix in the dried cranberries.
Nutrition Facts : Calories 137.4 calories, Carbohydrate 26.3 g, Cholesterol 6 mg, Fat 2.8 g, Fiber 3.9 g, Protein 2.9 g, SaturatedFat 1.5 g, Sodium 864.9 mg, Sugar 12.6 g
Tips:
- To cook bulgur wheat: Combine 1 cup bulgur wheat, 2 cups water or broth, and a pinch of salt in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until the bulgur is tender and all the liquid has been absorbed.
- To make Tabbouleh: Combine cooked bulgur wheat, chopped tomatoes, cucumbers, parsley, mint, green onions, olive oil, lemon juice, and salt and pepper to taste. Serve as a salad or side dish.
- To make Stuffed Bell Peppers: Cook bulgur wheat according to package directions. Combine cooked bulgur wheat, ground beef or lamb, chopped vegetables, herbs, and spices. Stuff the mixture into bell peppers and bake until the peppers are tender and the filling is cooked through.
- To make Bulgur Pilaf: Sauté onions and garlic in olive oil until softened. Add cooked bulgur wheat, broth, and seasonings. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until the liquid has been absorbed.
- To make Bulgur Wheat Burgers: Combine cooked bulgur wheat, grated vegetables, herbs, and spices. Form into patties and pan-fry or bake until golden brown and cooked through.
Conclusion:
Bulgur wheat is a versatile and nutritious grain that can be used to make a variety of delicious dishes. It is a good source of fiber, protein, and vitamins, and it can be cooked in a variety of ways. Bulgur wheat is a great addition to salads, pilafs, burgers, and stuffed vegetables. It is also a good choice for a quick and easy breakfast or lunch.
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