Bulgur is a whole grain made from cracked wheat that has been parboiled, dried, and ground into various sizes. It has been a staple food in Middle Eastern, Mediterranean, and Central Asian cuisines for thousands of years. Easy to prepare, rich in nutrients, and incredibly versatile, bulgur is now popular around the world as a healthy addition to a balanced diet.
What Is Bulgur?
Bulgur is typically made from durum wheat, the same hard wheat used in pasta. Unlike raw cracked wheat, bulgur is partially cooked, which means it requires only minimal cooking or soaking before eating.
There are different grades of bulgur:
- Fine bulgur: often used in tabbouleh and kibbeh
- Medium or coarse bulgur: ideal for pilafs, soups, or side dishes
This makes bulgur not only nutritious, but also time-saving.
Nutritional Benefits of Bulgur
Bulgur is packed with essential nutrients:
- High in fiber: Supports digestion, heart health, and satiety
- Good source of plant-based protein
- Low in fat and calories
- Rich in vitamins and minerals, including:
- Manganese
- Magnesium
- Iron
- B vitamins (especially B6 and folate)
Bulgur has a low glycemic index, which means it doesn’t cause rapid spikes in blood sugar—making it ideal for people managing diabetes or seeking stable energy.
How to Cook Bulgur
Cooking bulgur is simple:
- Combine 1 part bulgur with 2 parts hot water or broth
- Let it soak for 10–20 minutes (fine bulgur may need less)
- Fluff with a fork and serve
It can also be boiled like rice or added directly to soups, as it cooks quickly.
Culinary Uses of Bulgur
Thanks to its mild, nutty flavor and pleasant texture, bulgur fits a wide variety of dishes:
- Tabbouleh – A refreshing salad with parsley, mint, tomato, lemon, and olive oil
- Pilaf – Cooked with spices, vegetables, and sometimes meat
- Stuffed vegetables – Like bell peppers or zucchini
- Breakfast porridge – With fruit, honey, and nuts
- Soups and stews – For added texture and nutrients
Bulgur is a plant-based protein source that works well in vegetarian and vegan diets.
Is Bulgur Gluten-Free?
No—since it is made from wheat, bulgur contains gluten and is not suitable for people with celiac disease or gluten intolerance.
Why Choose Bulgur?
- Affordable and widely available
- Cooks faster than most whole grains
- Versatile in both savory and sweet recipes
- Environmentally friendly as a minimally processed grain
Whether you’re looking for a healthy side, a filling salad base, or an alternative to rice, bulgur is a smart and delicious option.
Glossary
- Cracked wheat: Whole wheat that’s been crushed into smaller pieces
- Parboiled: Partially cooked by boiling and then dried
- Low glycemic index: Food that releases sugar slowly into the bloodstream
- Durum wheat: A hard wheat variety commonly used for pasta and bulgur
- Tabbouleh: A traditional Middle Eastern parsley and bulgur salad
