No Grain. No Gain®. Looking for plant-based foods? The nutrition in whole grain bulgur wheat will fill you up and keep you going. What is bulgur wheat? A staple in Middle Eastern and Mediterranean regions, bulgur wheat, also known as ala, is a wonderful and versatile ingredient for breakfast, lunch or dinner. Made from whole grain hard red wheat berries that have been parboiled, dried and cracked, our medium grind (#2) bulgur has more texture than fine bulgur, but it’s still quick to prepare and can be reconstituted with hot water in a matter of minutes.
Like many whole grains, bulgur wheat is a nutritional powerhouse. The benefits of bulgur wheat include 4 grams of protein and 5 grams of fiber per 1/4 cup serving, as well as vitamins and minerals including calcium and iron.
A common ingredient in bulgur tabbouleh, you can use this versatile grain to make the classic bulgur salad with lemon juice, olive oil, parsley and tomato. Or create a bulgur pilaf with garlic, fresh herbs and golden raisins! Use it to add crunch to breads and muffins, or try it cooked as a hot cereal with your favorite toppings. You can mix bulgur wheat into meatballs and meat loaf to bring whole grain nutrition to your table. You’ll also find that bulgur wheat is an ideal substitute for sides such as potatoes, pasta and stuffing, and cooked bulgur wheat can be tossed into green salads for extra flavor and nutrition.
Browse our selection of bulgur recipes: in addition to tabbouleh and other bulgur wheat salads, we have an entire library of recipes starring this parboiled cracked wheat to add to your rotation of incredible plant-based foods. Bulgur wheat is so easy to prepare, you will wish you had tried it sooner!
Looking for a little variety? Make sure to browse our selection of
golden bulgur. Created from soft white wheat, this alternative to red bulgur is lighter in color and just as delicious—and nutritious.
Keep in mind that bulgur is made from wheat and therefore contains gluten. Those with celiac disease or gluten sensitivities can explore our wide range of gluten free grains, including
quinoa,
amaranth and
millet. We even have a delicious quinoa tabbouleh salad recipe here on our site!
