Bulgur Wheat 101: Nutrition, Benefits, How To Cook, Buy, Store A Complete Guide

What is Bulgur Wheat

Bulgur, also spelled as “bulghur” or “burghul,” is a cereal grain made from cracked and partially pre-cooked wheat kernels. It is a popular ingredient in many Middle Eastern, Mediterranean, and North African cuisines and is widely used in dishes such as tabbouleh, kibbeh, and pilaf.

The process of making bulgur wheat involves parboiling or partially cooking the wheat kernels, then drying them, and finally cracking them into various sizes. This process helps reduce the cooking time required to prepare bulgur and makes it a convenient and quick-cooking grain.

Bulgur wheat comes in several different varieties, categorized by the size of the cracked wheat kernels. The most common types include fine, medium, coarse, and extra coarse bulgur wheat. The choice of bulgur type depends on the specific dish you plan to prepare. Fine bulgur is often used in dishes like tabbouleh, where a lighter texture is desired, while coarser bulgur may be used in heartier dishes like kibbeh.

Nutritionally, bulgur wheat is a good source of fiber, vitamins, and minerals, including B vitamins, iron, magnesium, and phosphorus. It is also a low-fat, low-calorie grain, making it a healthy choice for a variety of diets. Due to its versatility, quick cooking time, and nutritional value, bulgur is a popular choice for salads, side dishes, and main courses in many culinary traditions.

Other Names of Bulgur wheat

Bulgur wheat is known by various names in different parts of the world and in various languages. Here are some of the common alternative names for bulgur:

1. Burghul: This is a variation of the same word and is commonly used in some Middle Eastern and Mediterranean countries.
2. Bulghur: Similar to “bulgur,” this spelling is used in some regions.
3. Cracked Wheat: In some English-speaking countries, especially in North America, bulgur is referred to as “cracked wheat” because it is made from cracked wheat kernels.
4. Dalia: In India, particularly in Hindi-speaking regions, bulgur may be referred to as “dalia.”
5. Bulgar Wheat: This is another variation of the name and is occasionally used in English.
6. Bourghol: A variation of the name used in certain Arabic-speaking regions.
7. Boulgour: The French name for bulgur.
8. Bulghour: A variation used in French-speaking areas.
9. Bulgur Pilaf: In some dishes or recipes, you may see it referred to as “bulgur pilaf” or “bulgur wheat pilaf.”

These names may be used interchangeably depending on the region and the language spoken. Regardless of the name, it refers to the same cracked wheat product used in various culinary applications.

Nutritional Value of Bulgur wheat

Here is a table providing the approximate nutritional values of cooked bulgur wheat(per 100 grams) for a general reference. Keep in mind that these values can vary depending on the specific brand or variety of bulgur:

Nutrient	Amount per 100 grams
Calories	83 kcal
Carbohydrates	18.6 grams
Dietary Fiber	4.5 grams
Sugars	0.2 grams
Protein	3 grams
Fat	0.4 grams
Saturated Fat	0.1 grams
Monounsaturated Fat	0.1 grams
Polyunsaturated Fat	0.2 grams
Vitamins and Minerals
Vitamin B1 (Thiamine)	0.09 mg
Vitamin B3 (Niacin)	1.4 mg
Vitamin B5 (Pantothenic Acid)	0.3 mg
Vitamin B6 (Pyridoxine)	0.12 mg
Folate (Vitamin B9)	8 mcg
Iron	0.6 mg
Magnesium	37 mg
Phosphorus	33 mg
Potassium	77 mg
Zinc	0.35 mg
Manganese	0.33 mg
Selenium	2.8 mcg

Benefits of Bulgur wheat

Bulgur wheat is a nutritious whole grain that offers several health benefits when incorporated into your diet:

1. Rich in Nutrients: Bulgur wheat is a good source of various essential nutrients, including fiber, B vitamins (such as thiamine, niacin, and vitamin B6), iron, magnesium, phosphorus, and manganese.
2. High in Fiber: Bulgur wheat is rich in dietary fiber, which can aid in digestion, help regulate blood sugar levels, and contribute to a feeling of fullness, promoting weight management.
3. Low in Fat: Bulgur wheat is naturally low in fat, making it a healthy choice for those looking to reduce their fat intake.
4. Heart Health: The fiber in bulgur wheat may help lower cholesterol levels and reduce the risk of heart disease. The potassium content in bulgur can also help regulate blood pressure.
5. Weight Management: Due to its high fiber content and relatively low calorie count, bulgur wheat can help control appetite and support weight management.
6. Blood Sugar Control: The fiber in bulgur wheat can help stabilize blood sugar levels, making it a good choice for individuals with diabetes or those at risk of developing diabetes.
7. Digestive Health: The fiber in bulgur wheat promotes regular bowel movements and can prevent constipation.
8. Bone Health: Bulgur wheat contains important minerals like magnesium and phosphorus, which are beneficial for bone health and may help prevent osteoporosis.
9. Energy Boost: The carbohydrates in bulgur provide a steady release of energy, making it a good choice for sustained energy levels throughout the day.
10. Versatility: Bulgur wheat is a versatile ingredient that can be used in a wide range of dishes, from salads and pilafs to soups and stuffings. It adds texture and nutty flavor to recipes.
11. Gluten-Free Option: While bulgur wheat itself is not gluten-free, there are gluten-free varieties available made from alternative grains like rice or corn, providing a suitable option for those with gluten sensitivities or celiac disease.
12. Convenience: Bulgur wheat cooks relatively quickly compared to many other grains, making it a convenient choice for busy individuals or families.
13. Culinary Variety: Bulgur wheat is used in a variety of cuisines worldwide, adding diversity and flavor to your meals.

It’s important to note that while bulgur wheat offers numerous health benefits, a balanced diet that includes a variety of foods is key to overall health. Incorporating bulgur wheat into your meals as part of a well-rounded diet can contribute to a healthy and nutritious eating plan.

What Does Bulgur Taste Like

Bulgur wheat has a mild, nutty flavor with a slightly earthy and wheaty undertone. Its taste is often described as pleasant and somewhat similar to whole wheat or brown rice. The flavor of bulgur wheat can vary slightly depending on the coarseness of the grain and how it’s prepared.

Here are some common characteristics of the taste and texture of bulgur wheat:

1. Nutty: Bulgur has a nutty quality that adds depth and richness to dishes.
2. Earthy: There’s a subtle earthiness to the flavor, which is characteristic of many whole grains.
3. Wheaty: Since bulgur is made from cracked wheat kernels, it maintains a wheat-like taste, although it’s milder than whole wheat.
4. Slightly Sweet: Some people detect a mild sweetness in bulgur, which can enhance the overall flavor profile of dishes.
5. Chewy Texture: When cooked, bulgur has a pleasant, slightly chewy texture. The coarseness of the grain can affect the level of chewiness, with finer bulgur having a softer texture compared to coarser varieties.

The relatively neutral taste of bulgur wheat makes it a versatile ingredient that can be used in both savory and sweet dishes. It readily absorbs the flavors of the ingredients it’s cooked with, making it an excellent base for a wide range of recipes, including salads, pilafs, soups, and stuffings. Its mild taste allows it to complement a variety of seasonings and ingredients, making it a versatile addition to your culinary repertoire.

How to Cook Bulgur

How To Use Bulgur wheat

Bulgur wheat is a versatile and nutritious ingredient that can be used in a variety of dishes. Here are some ways to use bulgur in your cooking:

1. Tabbouleh Salad: Tabbouleh is a classic Middle Eastern salad made with finely chopped parsley, tomatoes, onions, and mint, mixed with soaked and drained fine bulgur. The salad is dressed with olive oil and lemon juice and makes for a refreshing and healthy side dish.
2. Pilafs: Use bulgur as a base for pilaf dishes. Cook the bulgur with aromatic vegetables, broth, and spices to create a flavorful and hearty side dish. You can add ingredients like onions, garlic, bell peppers, and peas for extra flavor and nutrition.
3. Stuffed Vegetables: Bulgur can be used as a filling for stuffed vegetables like bell peppers, tomatoes, or zucchinis. Mix cooked bulgur with herbs, spices, and other vegetables, then stuff the mixture into hollowed-out vegetables before baking.
4. Soup Thickener: Add cooked bulgur to soups and stews to thicken them and make them more filling. It adds a pleasant texture and can absorb the flavors of the soup.
5. Burgers and Meatballs: Incorporate bulgur into meatball or burger recipes to add moisture and texture. It can be mixed with ground meat or plant-based alternatives to create a flavorful and nutritious patty.
6. Breakfast Porridge: Cook fine bulgur with milk or a milk alternative, sweeten it with honey or sugar, and add your favorite toppings such as nuts, dried fruits, and cinnamon for a warm and satisfying breakfast porridge.
7. Bowl Meals: Create grain bowls or Buddha bowls by placing cooked bulgur as the base and topping it with a variety of vegetables, proteins (such as grilled chicken, tofu, or chickpeas), and sauces or dressings. Customize the bowls to your taste.
8. Baking: Incorporate bulgur into baked goods like bread, muffins, or cookies to add texture and a slightly nutty flavor. You can substitute some of the flour in your recipes with bulgur.
9. Bulgur Salad: Make a cold salad by mixing cooked bulgur with a variety of ingredients like diced cucumbers, bell peppers, olives, feta cheese, and a simple vinaigrette dressing. You can also add herbs like parsley and cilantro for freshness.
10. Sides and Accompaniments: Serve bulgur as a side dish with roasted or grilled meats, fish, or vegetables. Season it with herbs and spices that complement the main course.
11. Veggie Burgers: Create homemade vegetarian or vegan burgers using cooked bulgur as a base ingredient along with mashed beans, vegetables, and spices.
12. Desserts: Use fine bulgur to make a creamy dessert called “sütlaç” or “rice pudding.” Bulgur can be used as a substitute for rice in such recipes.

Remember that you can adjust the coarseness of the bulgur and the cooking time depending on the specific dish you’re preparing. Fine bulgur wheat works well in salads and desserts, while coarser varieties are better suited for pilafs and stuffings. The possibilities are endless, and you can get creative with how you use bulgur in your culinary creations.

Substitute for Bulgur

If you need a substitute for bulgur wheat in a recipe, you can consider several alternatives depending on the specific texture and flavor you’re looking for. Here are some common substitutes for bulgur wheat:

1. Quinoa: Quinoa is a versatile and nutritious whole grain that has a similar nutty flavor and slightly chewy texture to bulgur. It can be used in salads, pilafs, and other dishes as a substitute for bulgur.
2. Couscous: While couscous is not a whole grain like bulgur, it has a similar light and fluffy texture when cooked. It can be used as a substitute in salads and side dishes, especially when you want a quicker-cooking option.
3. Brown Rice: Cooked brown rice can be used in place of bulgur in certain recipes, particularly in dishes like stuffed vegetables or grain bowls. Brown rice has a nutty flavor and a chewy texture.
4. Quinoa Flakes: If you need a quick-cooking alternative for fine bulgur, quinoa flakes can work well. They can be used in salads and breakfast dishes.
5. Cauliflower Rice: For a low-carb and grain-free option, cauliflower rice can replace bulgur in recipes like tabbouleh or as a base for grain bowls. It provides a different texture but can be a suitable substitute.
6. Farro: Farro is an ancient grain with a hearty texture and nutty flavor. It can be used in pilafs, salads, and soups as an alternative to bulgur.
7. Millet: Millet is a gluten-free grain with a slightly sweet and nutty flavor. It can work as a substitute in pilafs, salads, and stuffing recipes.
8. Barley: Pearl barley or whole barley can be used as a substitute for bulgur in soups, stews, and pilafs. It has a chewy texture and a mild, nutty taste.
9. Amaranth: Amaranth is a gluten-free grain with a mild, nutty flavor. It can be cooked and used in a variety of dishes similar to bulgur.
10. Riced Cauliflower or Broccoli: For a low-carb and grain-free option, you can use riced cauliflower or broccoli as a substitute for bulgur in certain recipes. These alternatives provide a different texture but can work well in dishes like grain-free tabbouleh.

When substituting one of these alternatives for bulgur, keep in mind that cooking times and liquid ratios may vary, so you may need to adjust your recipe accordingly. Additionally, consider the specific texture and flavor profile you want to achieve in your dish when selecting a substitute.

Where to Buy Bulgur

You can typically find bulgur wheat in a variety of grocery stores, especially those that carry Middle Eastern, Mediterranean, or health food products. Here are some common places where you can buy bulgur:

1. Supermarkets: Many well-stocked supermarkets, especially larger ones or those with a diverse selection of international foods, carry bulgur in the grains or rice section. Look for it in the dry goods aisle alongside other grains and rice varieties.
2. Health Food Stores: Health food stores and natural food markets often carry bulgur, especially if they offer a selection of whole grains and organic products.
3. International Grocery Stores: Stores specializing in Middle Eastern, Mediterranean, or other international foods are excellent places to find bulgur. They typically carry various types of bulgur, including fine, medium, and coarse varieties.
4. Online Retailers: You can purchase bulgur from a variety of online retailers, including Amazon, specialty food websites, and health food stores’ websites. Shopping online can give you access to different brands and varieties of bulgur.
5. Food Co-ops: If you have a local food cooperative or co-op market in your area, they may carry bulgur as part of their selection of grains and whole foods.
6. Farmers’ Markets: In some regions, you may find vendors at farmers’ markets who sell grains and other pantry staples, including bulgur.
7. Bulk Food Stores: Some bulk food stores allow you to purchase grains like bulgur in the quantity you need, reducing packaging waste and offering a cost-effective option.

When purchasing bulgur wheat, consider the coarseness you need for your recipe. Fine bulgur wheat is suitable for dishes like tabbouleh, while coarser varieties work well in pilafs and stews. Be sure to check the label for any specific cooking instructions or variations in cooking times depending on the coarseness of the bulgur.

How To Store Bulgur

Properly storing bulgur wheat is important to maintain its freshness and prevent it from becoming stale or rancid. Here are some guidelines on how to store bulgur wheat:

1. Keep it in an Airtight Container: Transfer the bulgur from its original packaging to an airtight container. Glass jars with tight-fitting lids or plastic containers with secure seals work well. Make sure the container is clean and dry before adding the bulgur.
2. Store in a Cool, Dry Place: Keep the airtight container of bulgur in a cool, dry, and dark pantry or cupboard. Avoid exposure to direct sunlight or moisture, as these can cause the bulgur to spoil or develop an off flavor.
3. Label the Container: Label the container with the purchase date or the date when you opened the package. This will help you keep track of its freshness.
4. Keep Away from Odor-Absorbing Foods: Bulgur can absorb odors from other strong-smelling foods. Store it away from spices, herbs, or pungent ingredients to prevent cross-flavoring.
5. Check for Pests: Occasionally inspect the container for any signs of pests or insects. While rare, pests can infest stored grains, so it’s a good idea to check for any issues.
6. Use a Vacuum Sealer (Optional): If you have a vacuum sealer, you can use it to remove air from the container before sealing it. This can help prolong the shelf life of the bulgur.
7. Store Different Types Separately: If you have multiple types of bulgur with different coarseness levels (e.g., fine and coarse), consider storing them in separate containers to prevent them from cross-contaminating each other and to maintain their distinct textures.

Properly stored, dry bulgur wheat can have a shelf life of approximately one to two years. However, for the best quality and flavor, try to use it within six months to a year.

If you live in a hot and humid climate, it’s even more important to store bulgur wheat in an airtight container in a cool, dry place to prevent moisture absorption and spoilage.

If you accidentally encounter any signs of spoilage, such as an off odor, unusual discoloration, or the presence of insects, it’s best to discard the bulgur wheat to avoid any health risks.

Frequently Asked Questions (FAQs)