Looking to incorporate more whole foods and wheat into your diet? If so, then bulgur is the perfect grain for you. One of the most nutritious food sources, wheat-based grains like bulgur, are used in various recipes to create flavorful and filling dishes. Bulgur wheat is produced from the seeds of a wheat stalk. Because of bulgur's berry-like shape, it is often referred to as wheat berries. Deriving from Turkey, bulgur is a nutritious grain high in fiber that is used in several Mediterranean and middle eastern dishes.
What Is Bulgur?
To fully understand all the benefits that bulgur has to offer, it's essential to learn more about how it's made. First, to produce bulgur, the seeds of wheat are harvested from the head of the wheat stalk. They are then parboiled, cracked and dried. Because bulgur is packaged partially boiled, it can be fully cooked much faster than many other kinds of wheat. This quick-cooking time makes it easy to make healthy, wholesome recipes even when you find yourself short on time. Bulgur can also be cooked in advance and refrigerated until ready to eat. This easy preparation makes it the perfect grain to use when making meals in advance and incorporating it as part of your weekly meal prep.
What Are the Characteristics of Bulgur?
As previously mentioned, bulgur is a grain that is already pre-cooked and dried. While it is not ready to be eaten, it is much further along than most grains and cooks more quickly. When fully cooked, bulgur takes on a chewy texture, similar to that of rice. Its flavor is nutty in nature and semi-sweet, making it easy to add to both sweet and savory dishes. Because of its versatility, bulgur is an easy substitute for other grains like couscous, quinoa and brown rice.
What's the Difference Between Bulgur and Cracked Wheat?
Now that you know that bulgur is derived directly from the wheat plant, you may be wondering what the difference is between bulgur and cracked wheat. While they are similar, the main difference is that cracked wheat is entirely raw, and therefore takes much longer to cook. In contrast, bulgur is pre-cooked and has significantly shorter prep time. When heading to the grocery store, you'll want to make sure that you purchase bulgur instead of cracked wheat as it can affect your recipes cook time and texture.
The Four Different Varieties Of Bulgur
That being said, not all bulgur is created equal. Though different bulgur varieties undergo the same prep process, after they are pre-cooked, the grains are separated by size and coarseness and packaged as distinct categories. There are four varieties of bulgur based on how fine the grains are. Additionally, the finer the grain, the shorter the cooking time. Here are the four different types of bulgur:
Fine Bulgur
Fine bulgur is a quick cooking wheat used in various recipes ranging from tabbouleh to cold salads.
Medium Bulgur
Medium bulgur grains are a bit thicker than fine bulgur, yet they still cook relatively quickly. Medium bulgur is used to create veggie burgers, porridge and cereal.
Coarse Bulgur
Coarse bulgur is much larger than fine bulger and adds substance to a meal. It is most commonly used to create pilaf and stuffings.
Very Coarse Bulgur
Very coarse bulgur is the largest of all the bulgur grains and the one that takes the longest to cook. It's a versatile grain used in pilafs, stews, burgers, Syrian kibbeh and meatballs.
How to Cook Bulgur
Cooking bulgur is incredibly simple. Unlike most grains, bulgur can be cooked quickly and easily. Because of its pre-cooked state, to cook bulgur, all you need to do is rehydrate it! There are a few ways that you can rehydrate bulgur into the soft and fluffy grain it is.
Soak Your Bulgur
To soak bulgur, you'll want to start with about two cups of boiled water for every cup of bulgur. Next, add the bulgur wheat to the water and let it soak for about an hour until it's fluffy and ready to eat.
Boil Your Bulgur
Bulgur can be cooked very similar to that of rice. To do so, add two cups of water to a saucepan and bring it to a boil. Next, pour in one cup of bulgur and season with salt, dried herbs and spices. Add a touch of olive oil into the pot, and cook for about 15 minutes or until the water has fully absorbed. When done, your bulgur should appear light and fluffy. To eat, strain out any excess liquid and serve.
Add Bulgur to a Hot Liquid Dish
If you're cooking soup or stew, there's no need to cook your bulgur beforehand. Simply, pour a cup of bulgur into the soup, and let it soak until it's rehydrated. This method will not only add substance to your soups, but it will also create a bulgur that's full of flavorful broth.
How to Store Bulgur
Now that you better understand how to cook bulgur and what it is, it's time to put what you've learned to the test. But before you go ahead and whip up a large batch of bulgur, it's essential to know how to store the leftovers as you won't want anything to go to waste! Like many grains, when uncooked, bulgur should be stored in the pantry (a cool, dark place) in an airtight container, which will protect it from absorbing moisture and creating mold. When fully cooked, bulgur should be kept in an airtight container in the refrigerator and will remain good for about a week.
Bulgur Recipes
And there you have it! A complete guide on what bulgur is and how to cook it. Now that you've mastered the art of cooking bulgur, why not add it to some of your favorite recipes? We've created a list of our favorite wholesome and flavorful bulgur recipes below to help you get started. Go on, try them out! We're confident that you won't be disappointed.
Lemon Bulgur Poundcakes
Are you a fan of lemon? Lemon is a delicious ingredient that can be mixed into a wide array of sweet and savory recipes. It's tangy citrus flavor blends well with several ingredients and often makes it the star ingredient in mouthwatering desserts like these Lemon Bulgur Poundcakes.
Whip this dessert up to bring to your next get-together, or keep them in hand at home when you're craving something sweet. Made with Bob's Red Mill Bulgur, these pancakes are high in fiber and soy free. They're the perfect dessert for individuals with a sensitive stomach. Not to mention, they're incredibly easy to make!
Breakfast Bulgur and Millet Grain Bowl
Breakfast is one of the most important meals of the day. It gets your metabolism started and provides you with enough energy to take on daily tasks. Eating a healthy breakfast loaded with wholesome grains like bulgur is a crucial part of a healthy diet.
For a breakfast that can withstand even the most active days, make this Breakfast Bulgur and Millet Grain Bowl. A savory dish full of bulgur, millet, veggies and eggs will leave you feeling full and energized for hours to come. Top it with fresh avocado and tamari or soy sauce for a truly tasty meal.
Tabbouleh
One of the most popular and traditional middle eastern dishes, tabbouleh, relies heavily on bulgur. To make homemade tabbouleh that tastes like conventional dishes, use this recipe combined with Bob's Red Mill Bulgur. The fine bulgur grains used to create this dish will cook quickly and soak up the flavor of the other aromatic ingredients like parsley and mint. In fact, this recipe tastes so great it can be found on our bags of bulgur.
Tex Mex Quinoa and Bulgur Grain Bowl
If you're searching for a well-rounded dinner that includes a variety of grains, then you've found it. This Tex Mex Quinoa and Bulgur Grain Bowl combines the light and nutty flavor of quinoa with the delicious chewy texture of bulgur, creating a dish that everyone at the dinner table will be raving about. Mix it with grilled chicken, black beans, corn, salsa and avocado and top it with lime juice and cilantro for extra flavor.
While bulgur may not yet be a part of your weekly menu, we're sure that after following this guide, you'll begin adding it to recipes every chance you get. Bulgur is a wholesome and nutrient-rich food loaded with health benefits. And it's an essential part of a healthy diet. Use it to recreate the recipes we've listed above, or get creative and make your own! No matter how you use this superfood, we're confident that you'll enjoy it.
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