Savoury, fluffy and a refreshing change from the old standard sides, how to cook bulgur wheat is easier to achieve than you might think. Find out more about our favourite methods to cook this ancient whole-grain that’s packed full of protein, fibre, and vitamins!
The essential grain of the Middle Eastern Mediterranean. Buglur may be a mistery grain to many in the west but this ancient whole-grain is tasty, easy and fast to make. ⏤ You’ll wonder why it wasn’t on your table sooner.
What is Bulgur?
Bulgur is the whole grain of wheat that has been parboiled, dried, and cracked into different coarse grades. Thanks to the parboiling progress this ancient grain cooks fast and easy.
Types of Bulgur
There are four different course grades of bulgur ranging from very fine to very coarse. Which means each coarse grade offers opportunities for different uses:
- Fine # 1: This bulgur is most often found in tabouli, kibbeh, and a thicker for many Turkish recipes
- Medium # 2: Use this grade for salads, side dish, & pilaf
- Coarse # 3: Extra chewy reserved more for pilaf and stuffing.
- Coarse # 4: Hard to find, to be honest I know it out there somewhere, you would use it the same as #3
- Available in both white and dark colour too, the white bulgur has been husked so less earthy flavour.
- Some kinds also have toasted pasta mixed in! This is my favourite one.
Where do you find Bulgur?
You can find bulgur at most well-stocked grocery stores in the ethnic section or in the isle for rice and legumes. You can also find it online or on amazon. Mostly likely Whole Foods will have it.
Although, you may not be able to find every type of bulgur course variety I mention in this post at your local grocery stores. A Middle Eastern grocer, would be your best bet, for finding all the different variety options available.
Fine and coarse bulgur is accessible all most everywhere. So finding the most common type should be easy to find.
How do you store Bulgur?
You’re in for a treat, Bulgur has a long shelf life! therefore, you store your bulgur the same as rice: If you live in a hot country I would recommend adding a few bay leaves in the container to keep bugs out. Any dry, airtight container will do the job.
Cooked bulgur lasts up to three days in the fridge and 3 months in the freezer when properly stored.
How to Cook Bulgur wheat?
All you need to make perfect bulgur is 20 minutes and some water—chicken stock or vegetable stock will also work. The key—as with cooking most grains—is to know the ratio.
- The bulgur ratio is 1 cup bulgur: 2 1/4 cups water.
Water ratios remain the same regardless of coarse size in most case scenarios. The cooking time does change for the fine bulgur coarse grade, you simply bring to a simmer, cover and kill the heat. Let sit for 10 minutes. open the lid and fluff away.
Here’s how to make our easy bulgur recipe:
- Draw out the nutty flavours of the bulgur by toasting the grain in olive oil or ghee. (I prefer to add a little ghee for extra flavour and richness.)
- Bring a pot of water or stock to a boil.
- When you’ve got a soft rolling boil, cover and Now, walk away! For 15 whole minutes. No peeking!
- Once finished Kill the heat. The bulgur should have soaked up all of that flavorful stock. The tiny bulgur kernels should be staring back at you,(yep, you read that correctly⏤the grain opens up and looks like an eye, so you’ll know it’s cooked when it can look back at you! 😉) Also your looking for an al dente texture to the grain, hence it should have a slight chewiness. They like to stick together as they cook, so use the fork to gently fluff the bulgur a bit.
- Cover for 10 minutes and allow to continue to cook in the residual heat.
- Fluff! This is the fun part. Grab your fork and open that lid, dig in.
- Now, it’s ready to serve.
Is Bulgur Wheat healthy?
Yes, bulgur is a whole grain, so it’s full of fibre and nutrients. Compared to other grains like quinoa, bulgur is less rich in nutrients, contains fewer vitamins, minerals, and protein. That’s not to say you should underestimate the power of this might grain!
This ancient grain particularly good source of manganese, magnesium and iron and also slightly lower in calories than other comparable whole grains, such as brown rice or quinoa. (1)
It should be noted, that Bulgur is a wheat product and it’s Not Gluten-Free! So people with Gluten allergies, intolerances, or celiac should avoid bulgur.
Frequently asked questions
Where can you buy bulgur wheat?
It can be found in Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients. You can also buy it online.
What do you serve with bulgur wheat?
Use bulgur wheat just like rice! Anything you would use rice for you can use bulgur
What’s the difference between bulgur and cracked wheat?
Bulgur is wheat berries that are parboiled, dried then broken into pieces. On the other hand, cracked wheat is raw wheat berries broken into pieces. Since cracked wheat isn’t cooked, the cooking time will be different.
Can I just soak the bulgur instead of cooking it?
Many recipes online say yes, you can. I’ve never had luck with this working for me. Unless it’s the fine bulgur and I’m using it for tabouli, kibbeh, or some other salad type of food. I’m going to the call them buff and tell you to cook the grain, it’ll take less time and you’ll have good results.
Do you have to rinse the bulgur wheat?
No. You don’t have to rinse the grain. I choose to rinse the grain, based on my personal preference. You should always sort through the wheat to ensure no debris or stones are in the bulgur. I’ve found stones in the wheat before but it doesn’t happen often. This should be rule of thumb for any grain-based product.
Favourite way to use bulgur
- Tabouli
- Pilaf
- Salads like kisir
Good bulgur? Or Was it Truly Perfect?
The not-so-secret secret—as we hope you now know—is that perfect bulgur is actually really easy to achieve. Let us know how yours turned out! Snap a photo of your finished, fluffy bulgur and show us how you served it. Tag us on Instagram using @deliciously.mediterranean and #deliciouslymediterranean so we can see. Happy eating!
HOW TO COOK BULGAR
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 4 1x
Description
The essential grain of the Middle Eastern Mediterranean. My favourite method’s for how to cook Bulgur wheat!
Ingredients
- 1 tbsp ghee or olive oil
- 1 cup bulgur
- 2 1/4 cups water or stock
- 1/2 tsp salt
Instructions
Medium & Coarse bulgur:
- Rinse. Place bulgur in a mesh colander. Rinse the bulgur under cold running water rub the bulgur between your hands and gently rub the grains to remove in purities. Strain any leftover water.
- Toast. In a medium-sized pot (3.5qt) over medium-high heat add ghee, allow to heat up, then add the bulgur and toast the grain for 2-3 minutes. You’ll notice a nutty smell coming from the grains.
- Water. Add the water and salt to the pot bring to a boil. Once the water is boiling reduce the heat to a medium-low cover and cook for 10-15 minutes.
- Kill the heat. After 10-15 minutes of cooking the bulgur should have soaked up the water and be al dente texture. Remove the pot of bulgur from the stove, keep the pot covered and allow the bulgur to rest 10 minutes. ⏤ the bulgur will continue to cook in the residual heat.
- Let’s fluff! Open the lid, get your fork it’s time to fluff the bulgur.
- You’re done! Time to serve or add it to another recipe.
Fine bulgur Cooking method:
- Rinse. Place bulgur in a mesh colander. Rinse the bulgur under cold running water rub the bulgur between your hands and gently rub the grains to remove in purities. Strain any leftover water.
- Toast. In a medium-sized pot (3.5qt) over medium-high heat add ghee, allow to heat up, then add the bulgur and toast the grain for 2-3 minutes. You’ll notice a nutty smell coming from the grains.
- Add the liquid. Add hot water or stock and salt to the pot of bulgur. The water will sizzle at this point be careful. The grains will quickly soak up the liquid. Give it 2 minutes to bloom and stir the pot.
- Kill the heat. Leave the pot on the hot element. The bulgur will soak up all the water. Keep the pot covered and allow the bulgur to rest 10 minutes. ⏤ the bulgur will continue to cook in the residual heat.
- Let’s fluff! Open the lid, get your fork it’s time to fluff the bulgur.
- You’re done! Time to serve or add it to another recipe.
Fine bulgur salad method:
If using the fine bulgur for salads like tabouli:
- Simply cover the fine bulgur wheat with cold water and allow to soak for one hour or more.
- Drain any of the leftover water by place the bulgur into a mesh colander and pressing out the water.
- Add the soaked bulgur to the intended salad recipe.
- Category: grains
- Method: stovetop
- Cuisine: Middle Eastern
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