Here is your ultimate guide for how to cook bulgur wheat perfectly every time! Nutty and chewy, bulgur wheat is one of my favorite super grains used often in Mediterranean cooking. Itâs nutritious, versatile, and super easy to cook. ![]() If youâve made my tabouli recipe, youâre likely already familiar with bulgur wheat. But, this unassuming super grain is a Mediterranean diet staple, and it works well in a variety of dishes, adding texture and nutrition. You can find my favorite bulgur wheat options here. And once you learn how to cook bulgur wheat correctly, youâll be making it on the regular! In this post:
Bulgur wheatBulgur is an ancient Middle Eastern whole grain made from hard red winter wheat berries that have been processed to break down some of the outer layer. Because it is typically par cooked, bulgur doesnât take much time to prepare; itâs usually ready within 12 to 25 minutes, depending on the coarseness (weâll get into this more later). This nutty, chewy, earthy grain is a Mediterranean diet staple most commonly known as a key ingredient in tabouli (tabbouleh), a popular Mediterranean salad made with loads of chopped parsley, bulgur wheat, tomatoes and fresh herbs. But I love using it in many ways, as a simple side instead of rice, or to bulk up soups and stews, and more! If you havenât tried this grain before, take my bulgur wheat recipe as a sign! Iâm sharing all the tips and tricks for how to cook bulgur wheat â you wonât believe how easy it is. Once you figure out what type of bulgur works best for you, you can get cooking right away. ![]() Types of bulgur wheatThere are 4 main types of bulgur grains: fine, medium, coarse, and extra coarse. Fine and coarse bulgur are my favorites because I can use them in totally different ways in my cooking. Fine bulgur has a texture similar to couscous, it is a quick-cooking grain that does not need to be boiled. Soaking it for a few minutes in hot water is all it takes (more tips below!). Coarse bulgur wheat, on the other hand, is a whole grain you can cook on the stovetop with just a bit of liquid and a pinch of salt. Both types are easy and unfussy to prepare in just minutes. Is bulgur wheat gluten free?Bulgur wheat is not gluten-free, and should be avoided by those who follow a gluten-free diet. Brown rice is the most similar gluten-free substitute, and quinoa would also work (though it tastes quite different). How long does it take to cook?Cooking bulgur wheat doesnât take much time at all. Coarse bulgur will need to boil in water or broth on the stove for 12 minutes or so, until itâs tender and all the liquid is absorbed. You should then let it stand for 10 minutes, covered and undisturbed, for perfectly fluffy, tender bulgur with a pleasant chewy texture. What is the ratio of water to bulgur?The ratio of water to grain is what makes a big difference in cooking. For tender coarse bulgur so that it is perfectly tender and fluffy. To cook 1 cup of dry coarse bulgur wheat, youâll need 1 ½ cups of liquid. per cup of dry bulgur. Water, chicken broth, or vegetable broth are my favorite liquids for cooking bulgur. To soak 1 cup of fine bulgur, youâll need 2 cups of liquid (remember, you do not need to cook fine bulgur for things like tabouli, you simply soak it until it is tender and fluffy). Double the amount of hot liquid for every cup of dry bulgur. YieldLike barley, 1 cup of dried bulgur wheat grains yields 3 cups of fluffy cooked bulgur. ![]() How to cook bulgur wheatThis bulgur wheat recipe is as simple as rinsing, boiling, and fluffing! Hereâs how to cook coarse or medium bulgur (see below for how to prep fine bulgur!):
How to cook fine bulgurFine bulgur, also known as quick-cooking bulgur, does not typically require cooking on the stovetop, since the grains are too small. Instead, you simply need to soak it in water until tender and ready to use. Here is how:
Storage tipsStore dry bulgur in an airtight container away from heat, light, and moisture. An unheated pantry is ideal. If stored correctly, dry bulgur wheat will keep for around 2 years! You can also freeze it, which increases its lifespan significantly. How long does cooked bulgur last?Cooked bulgur will keep in an airtight container in the refrigerator for up to 4 days. It can also be frozen in a freezer-safe container or bag for up to 3 months. To reheat refrigerated bulgur, add the bulgur to a saucepan with a little water over medium heat until warmed through. For frozen bulgur, thaw it overnight in the fridge first and then follow the method above. ![]() Where to find bulgur wheat?My favorite bulgur wheat can be found in our online shop. You can find both coarse and fine bulgur wheat, delicious in anything from tabouli to salads to soups and stews! I love the chewy texture and nutty flavor of our bulgur wheat. Alternatively, you can find bulgur wheat in your local grocery store. Itâs most likely near the rice and other grains or in the international foods section. If your local grocery store does not carry it, try health food stores. Ways to use bulgur wheatBulgur is an incredibly versatile grain! Coarse bulgur makes a delicious pilaf. Itâs also an easy way to add some heft and nutrition to soups, stews, and casserole dishes. Coarse bulgur wheat can typically be used in any recipe that calls for brown rice â theyâre quite similar in taste and texture. Fine bulgur can be used in almost any recipe that calls for couscous. I like to make my chicken couscous and shrimp and chorizo recipes with fine bulgur wheat for a little different flavor. Fine bulgur is also used in tabouli, a popular Mediterranean salad. If youâre craving some comfort food, try kibbeh or my warming stuffed eggplant! Because of its mild nutty flavor, bulgur also makes a nutritious side dish next to your favorite protein, like baharat baked chicken thighs, spicy salmon, or braised leg of lamb. More questions about this grain
Is bulgur wheat healthy?
Bulgur is really nutritious! Itâs a good source of fiber and protein, and is also rich in vitamins and minerals, like manganese, copper, and magnesium.
Should bulgur be soaked before cooking?
All types of bulgur wheat do not need to be soaked prior to cooking. Bulgur recipes to tryBrowse all Mediterranean Recipes ![]() How to Cook Bulgur Wheat
Your ultimate guide for how to cook bulgur wheat perfectly every time! Bulgur is one of my favorite super grains used often in Mediterranean cooking. This nutritious, versatile grain is delicious in tabouli, kibbeh, in soups or stews, or alongside your favorite protein! I've included instructions for preparing both coarse and fine bulgur wheat.
Course Side Dish
Cuisine Mediterranean Diet
Diet Vegan, Vegetarian
Prep Time 2 minutes
Cook Time 12 minutes
Resting Time 10 minutes
Servings 6 people
Calories 100.4kcal
Author Suzy Karadsheh
IngredientsFor medium or coarse bulgur
For fine bulgur
InstructionsTo cook medium or coarse bulgur
To cook fine bulgur
VideoNotes
Nutrition
Calories: 100.4kcal | Carbohydrates: 17.7g | Protein: 2.9g | Fat: 2.6g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1.7g | Sodium: 7mg | Potassium: 95.7mg | Fiber: 4.3g | Sugar: 0.1g | Vitamin A: 2.1IU | Calcium: 10mg | Iron: 0.6mg
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ABOUT MEHi, I am Daniel Jones from Overland Park, MO. I am a chef by profession, & also publish my recipe tips online on blogs and social media. Archives
April 2023
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