bulgur wheat

Bulgur is an ancient Middle Eastern grain made from whole wheat kernels that have been parboiled, dried and crushed (or cracked). Chewy and nutty-tasting, it's high in fiber, protein, and nutrients.

Bulgur Salad With Apricots, Radicchio, Herbs, And Walnuts Recipe

salt, plus more to taste

apricots

parsley leaves

mint leaves

scallions,

walnuts,

lemon lemons

extra virgin olive oil

agave nectar or honey

black pepper,

Bulgur Salad With Apricots, Radicchio, Herbs, and Walnuts Recipe

Bring a kettle of water to a boil. Place bulgur in a medium bowl with salt, then pour 1-1/4 cups boiling water over top. Cover the bowl tightly with plastic wrap and let sit until all of the water is absorbed, 25 to 30 minutes

Combine the cooked bulgur with all of the remaining ingredients and toss well. Season to taste with salt and pepper. Serve cold or at room temperature. 

Bulgur wheat is a nutritious ancient whole wheat grain, and guess what? You can cook it in a pressure cooker. Here's how to make Instant Pot bulgur.

Instant Pot Bulgur Wheat

fine- or medium-grind bulgur wheat*

water

garlic powder

oregano

salt

Add the bulgur wheat, water, and salt to the Instant Pot and stir. Lock the lid of the Instant Pot. Place the pressure release handle (vent) in the “Sealing” position.

Cook on low pressure for 12 minutes

Press the Pressure Cook button, making sure the “Low Pressure” setting is selected, and set the time. Note that it takes about 5 minutes for the pot to “preheat” and come up to pressure before it starts cooking. (During cooking, avoid touching the metal part of the lid.)

Quick release

Vent the remaining steam from the Instant Pot by moving the pressure release handle to “Venting”, covering your hand with a towel or hot pad. Never put your hands or face near the vent when releasing steam. Open the pressure cooker lid.

Open the lid and fluff with a fork. Serve immediately, or store in the refrigerator for 3 to 4 days.

Enjoy this bulgur wheat salad as a vegan main, or a side dish to serve with a leg of lamb, chops or roasted aubergine

Kisir

olive oil

small, sliced red onion

garlic

tsp cumin

red chilli

green chilli

tomato purée

plum tomatoes

walnuts

pomegranate seeds pomegranate (about 60 grams)

bunch flat-leaf parsley

lemon

pomegranate molasses

Heat the oil in a medium sized saucepan and sauté the onion to just take off the raw edge. Add the garlic and cook for another 30 secs or so. Add the cumin and chillies and cook for another 1 min. Stir in the tomato purée and 175ml boiling water. Add the bulgur, season, stir everything together, remove from the heat, cover and leave to sit for about 15 mins. The water should have been absorbed.

Fork the grains to separate and aerate them, then add the tomatoes, walnuts, pomegranate seeds and herbs and fork them through. Mix the lemon juice, extra virgin olive oil and pomegranate molasses in a small bowl. Add three quarters of this, then taste to see if it needs any more (if it seems well flavoured and moist enough, then leave it).

The kisir can sit at room temperature for a few hours, or covered in the fridge &ndash; but let it come to room temperature before serving.

Tabbouleh

fine cracked wheat (bulgur)

Italian flat-leaf parsley

mint

scallions

red onion

tomato, peeled, seeded, chopped

lemon juice

romaine lettuce

Place cracked wheat in a bowl and cover with water. Set aside for approximately 30 minutes until wheat has swelled and softened. Drain wheat, squeezing it in your hands to expel as much water as possible.

Place the wheat in a large salad bowl. Add parsley and mint and mix well. Add scallions, onions and tomatoes, using a wooden spoon or your hands to press the vegetables slightly so that they give up their flavors.

Add olive oil, lemon juice and salt, if desired. Taste, and add more lemon juice if necessary. The lemon taste should be definite but not overpowering. Set aside, covered, in a cool place for an hour or so until ready to serve.

Serve the tabbouleh on a tray lined with crisp romaine lettuce leaves. Diners should use the leaves to scoop up the tabbouleh.

This vegetable-packed salad requires no cooking, other than boiling water to soak the bulgur wheat. Sweet tomatoes, crunchy cucumbers and crisp asparagus provide texture, while creamy chickpeas add heft. A tangy shallot-lemon vinaigrette brightens the dish and soaks into the bulgur as it sits, developing more flavor over time. The salad can be made a few hours ahead; for best results, toss the salad with half of the dressing and reserve the remaining half. When ready to serve, toss with the reserved dressing to freshen it up. It’s a satisfying vegetarian main, a great side for roasted meats and fish, or an easy make-ahead picnic dish.

Vegetable Tabbouleh With Chickpeas

water,

Kosher salt and black pepper

shallot

Dijon mustard

Persian cucumbers, thinly sliced

asparagus,

cherry tomatoes, halved

chickpeas,

mozzarella cheese,

parsley

In a medium bowl, combine bulgur wheat with enough boiling water to cover by 1 inch. Season lightly with salt and stir to combine. Cover tightly with a tight-fitting lid and let stand until tender, about 25 minutes. Drain well, pressing out excess liquid. Spread out on a baking sheet to cool.

Meanwhile, in a large bowl, combine shallot, mustard, lemon juice and garlic. Season with salt and pepper. While whisking constantly, slowly drizzle in oil until well blended.

Add remaining ingredients to the vinaigrette and toss to evenly coat. Once bulgur has cooled, add bulgur, season to taste with salt and pepper, and toss again. Transfer to a large serving bowl or platter to serve.

Broccoli Rabe and Sausage Pizza

yeast

sugar

flour

sausages

garlic,

red pepper flakes

broccoli

To make the dough, place the water in the bowl of a food processor, add the yeast and sugar, mix lightly, and let proof for about 5 minutes, until bubbles begin to form on the surface. Add the flour, bulgur, all but 1 teaspoon of the olive oil, and the salt, and process for 15 to 20 seconds.

With the remaining teaspoon of oil, lightly grease the inside of large bowl. Remove the dough from the food processor, shape it into a ball and place it in the oiled bowl, turning it once to coat it with oil on all sides. Cover the bowl tightly with plastic wrap and let rise at room temperature for about 1 hour.

Meanwhile, prepare the pizza topping. Place the sausages and 2 tablespoons of the olive oil in a saucepan and saute for 4 to 5 minutes. Add the sliced garlic and pepper flakes, and stir for 10 to 15 seconds. Mix in the broccoli rabe, still wet from washing. Cover, and cook over medium heat for 8 to 10 minutes, until the broccoli rabe is wilted. Add the salt and let the mixture cool, uncovered (to prevent discoloration), until lukewarm.

When ready to cook the pizza, punch down the dough and spread it out by hand onto an aluminum cookie sheet to create a 12-by-14-inch rectangle, approximately 1/4-inch thick. Arrange the sausage and broccoli mixture on top, spreading it to within 3/4-to-1-inch of the edge of the dough. Sprinkle the remaining 2 tablespoons of olive oil evenly over the surface of the topping, and set it aside at room temperature for about 20 minutes to proof the dough.

Preheat oven to 400 degrees. Place pizza in oven for 18 to 20 minutes, until the crust is crisp and brown. Cut into wedges and serve.

A vibrant summer salad with radishes, edamame beans, peppers, almonds and herbs, drizzled with a citrus dressing

Crunchy bulgur salad

edamame (podded)

Romano peppers

radishes

whole blanched almonds

oranges

Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.

Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. If you're following our Healthy Diet Plan - separate the salad into four bowls or lunchboxes, pour half of the dressing onto the two portions being eaten today and store the remainder in the fridge for a later day. The salad will keep in the fridge for 2 days.

This delicious Lebanese tabbouleh salad recipe (tabbouli) is a popular Middle Eastern dish. It is fresh, leafy, herby and citrusy. The combination of these ingredients creates a mouth-watering, healthy, and savoury side that can be served with shawarmas, grilled kabobs, lamb, chicken or fish.

Lebanese Tabbouleh Salad Recipe (Tabbouli)

cucumber

green onions

Salt and pepper

Check out my top tips before making this recipe. Add cooked bulgur wheat to a bowl (see notes on how to prepare bulgur wheat). Add olive oil and lemon juice to a separate bowl and whisk until well combined. Pour the mixture into the bulgur wheat, stir and set aside for later.

Meanwhile, chop tomatoes, cucumbers, green onions, garlic, parsley, mint very finely and add the ingredients to a bowl. Season the ingredients with salt and pepper to taste, drain and set aside.

Add bulgur to the chopped ingredients and toss together.

Serve at room temperature or cold. Option to refrigerate for 30 minutes to intensify flavours.

Learn how to make three delicious grain bowls using quinoa, wholewheat couscous and bulgur. Add plenty of veg and healthy fats and you can meal prep your way to healthy lunches.

Make-ahead grain bowls

couscous

200 milliliters/7fl oz vegetable stock

kale

red and yellow baby tomatoes, halved

grams/1 nuts,

sprouted lentils and sprouted beans

tsp za’tar spice blend

milliliters/1fl oz olive oil

quinoa

carrot, thinly sliced

tbsp mixed seeds

orange, juice only

tsp rapeseed oil

tbsp cider vinegar

1–2 tsp dried chilli flakes

tsp honey

salt and black pepper

60 grams/2¼oz bulgur wheat

salad leaves

pumpkin seeds

beans,

tbsp tahini

tbsp sesame oil

sumac

cumin cumin seeds

½ tsp dried chilli flakes

juice of ½ lemon

Dr Rupy shows you how to cook three delicious grains and then top them with healthy veg.

How to make a healthy grain bowl

Bulgur wheat is a nubbly cousin to couscous, with a little more satisfying chew. It also needs a lot of help from added flavours, so use this as a starting point. Chopped red onion, peppers and celery would also taste great in the mix, as would feta or Greek-style salad cheese.

Hot bulgur wheat salad

tbsp olive oil, ideally extra virgin

salad tomatoes, diced

spring onions,

grams/1 ounces bunch fresh parsley, roughly chopped

lemon, quartered

How to make bulgur wheat at home; a par-boiled, dried, and cracked wheat that is perfect for making tabbouleh, using instead of rice or couscous, and within Middle-Eastern/Mediterranean cuisine!

How to Make Bulgur Wheat at Home

Transfer the wheat to a large bowl with enough cold water to cover it by 2-inches. Leave it to soak overnight.Quick soak method: Alternatively, you can use boiling water and leave it to soak for around 2-3 hours.

Step 1: Soak the wheat

Cook the wheat berries until al dente. To do this, combine the wheat and enough water to cover them with at least an inch of water. Bring to a boil, then simmer for between 60-80 minutes. The wheat is ready when it breaks down when pressed between your finger and thumb.

Step 2: Cook the wheat

There are three ways to leave the wheat to dry: air-drying, in the oven, or using a dehydrator.To air-dry, spread the wheat in a single layer across a large tray (or multiple trays if needed). Then leave until fully dry. This method is best done in warm/dry climates and can take up to 2 days to fully dry.Alternatively, you can spread them across dehydrator trays or oven trays and dehydrate at 100 ºF/40 ºC (if your oven goes that low) until fully dried - which should only take a few hours.Lastly, you could spread them across baking trays in the oven at 200 ºF/95 ºC until they are dried enough to &quot;crack&quot; easily - this is usually between 1-2 hours. 

Step 3: Leave it to dry

You can either use a blender, grain mill, spice grinder, or even a ziplock bag and a rolling pin to crack the wheat. The amount you grind them for will impact their coarseness.I recommend doing this in small batches so you don’t over-blend/process the grains closest to the blade. When using a spice grinder, I recommend using it for 20-30 seconds, shaking a little. For a high-speed blender, pulse and shake the jug to more evenly grind the wheat.

Sift/sieve the mixture to separate the different coarseness of the bulgur wheat. First, use a fine-mesh sieve to first strain the &quot;floury&quot; consistency (this can be used as superfine/fine bulgur for puddings, etc.).Then use a sieve with slightly larger holes to sift once more. The sifted bulgur will be a &quot;medium coarseness&quot; bulgur. The remaining unsifted bulgur wheat will be a combination of coarse/extra-coarse.

Step 4: Grind the wheat

Store the bulgur wheat in an airtight container in a cool, dry location for up to 6 months (it should last more than 12 months, but I try to use each batch within 6). You can also freeze it for several years!Cooked bulgur: if you decide to cook the bulgur (method in the FAQs), you can store any leftovers in an airtight container in the fridge for up to 4 days or within the freezer for 10-12 months.

How to Store

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&#39;ve included instructions for preparing both coarse and fine bulgur wheat.

How to Cook Bulgur Wheat

bulgur wheat, (medium-coarse

½ cups broth or water

olive oil, (optional)

Kosher salt

Parsley

Rinse 1 cup of bulgur and drain well.

In a medium saucepan, bring 1 1/2 cups of low-sodium broth (or water) to a boil. Stir in the drained bulgur and olive oil (if using). Season with a big dash of kosher salt.

Allow the liquid to bubble again, then turn the heat down. Cover and let simmer for about 12 minutes or until the bulgur is tender and has fully absorbed the liquid.

Remove from the heat and let stand, covered, for another 10 minutes (leave it alone).

Fluff with a fork and garnish with parsley before serving.

To cook medium or coarse bulgur

Place 1 cup of dry fine bulgur grains in a large bowl. Pour 2 cups of hot water on top.

Set it aside for 10 to 12 minutes to soak. Once the bulgur has soaked all the water, you can fluff it and serve it or use it in tabouli or otherwise.

To cook fine bulgur

I loved it!  It was my first time cooking and eating bulgur. It was simple enough to make and absolutely delicious.  It's a bit like brown rice, but heartier and a deeper flavor. I made it a long with baked chicken, broccoli and beets. I know it doesn't sound very exciting but when put together it was very satisfying and tasty.  I have some left over bulgur that I plan on tossing into a pot of soup tomorrow.  I hope that works out well ;-)

Came out really very wonderful! Thank you 🙏🏾!

I love your site! i noticed that you said to add 2 cups of hot water to one cup of fine bulgur, but I’ve always used a 1-1 ½ ratio. Is this a typo? the instructions are under How To Cook Fine Bulgur, and reads: “ Place 1 cup of dry fine bulgur grains in a large bowl. Pour 2 cups of hot water on top.”  Also, I cannot edit comments by Re selecting text and adding/deleting; I can only go backwards and delete…something for your web person.

I’ve been to morocco and discovered to bully there. This recipe is perfect! Thank you!

Thanks for the great recipe. I'm an old man native to the U.S., but for cooking I use a digital scale and metric measurments, the former because it's easier to just add the ingredients with a bowl on the scale, and the latter because they're more sensible and easier to use. For this reason, I'd find it very convenient if you'd provide those measurements in addition to the imperial ones you already provide. Surely, I'm not the only one.

Sounds good....I will do this... Thank you!... Good day from Thailand!

Sorry I am confused!
You wrote 'To cook 1 cup of dry coarse bulgur wheat, you’ll need 1 ½ cups of liquid."....Do you mean 1and half cups of liquid or Half cup of liquid to 1 cup?
Best wishes from Thailand!🎄💖

This is a super helpful article! I've always wanted to try bulgur, and my first attempt at preparing it was a success :).

My first time cooking bulgur! It was so easy!

https://content.jwplatform.com/videos/OLmkR6AN.mp4

How to cook bulgur wheat perfectly every time

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Top Tags

Bulgur Salad With Apricots, Radicch...

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Kisir

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Lebanese Tabbouleh Salad Recipe (Ta...

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The most viewed bulgur wheat recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine