Bulgur Wheat Recipes: Salads, Pilafs and Beyond

Introduction

Bulgur wheat is made from whole wheat kernels that are boiled, dried and cracked. Because it is partly cooked already, it prepares in minutes, making it a favorite for quick, healthy meals. Its mild, nutty flavor suits both cold and hot dishes.

Classic Salads

Tabbouleh is the most famous bulgur dish, combining fine bulgur with parsley, mint, tomato, onion, lemon juice and olive oil. For a heartier option, mix coarse bulgur with chickpeas, cucumber, roasted peppers and a tangy yogurt or lemon dressing.

Flavorful Pilafs

Bulgur pilaf is simple to make. Sauté onion in olive oil, add the bulgur, and stir briefly. Pour in vegetable or chicken stock, using about two cups of liquid for each cup of bulgur, then cover and simmer for 12 to 15 minutes. Stir in toasted nuts, dried fruit or herbs to finish.

Soups and Stews

Bulgur thickens soups naturally and adds satisfying texture. Add it to lentil soup, tomato soup or vegetable stew during the last 15 minutes of cooking for a filling, fiber-rich meal.

Stuffings and Patties

Use cooked bulgur to stuff peppers, tomatoes or zucchini. You can also mix it with spices, onions and minced meat or mashed lentils to form savory patties, similar to the traditional dish kibbeh.

Breakfast and Sweet Ideas

Cook bulgur in milk with cinnamon and honey for a warm breakfast porridge. Top with fruit and nuts for extra flavor and nutrition.

Cooking Tips

Choose fine bulgur for salads, which only needs soaking in hot water, and medium or coarse bulgur for pilafs and stews. Fluff with a fork and let it rest for five minutes after cooking.

Final Thoughts

Bulgur is quick, versatile and rich in fiber. Keep a bag in your pantry and use these ideas to bring variety to your weekly meals.