Bulgur wheat recipes
From salads to pilafs to the classic tabbouleh, we have scores of bulgur wheat recipes. Pale-brown, pointy-shaped bulgur wheat is made by par-boiling, drying, then coarsely grinding wheat berries. Bulgur wheat is rich in protein and minerals, and has a nutty taste. Traditionally, the outer bran husks were removed by rubbing moistened wheat between one’s hands; the remaining grains were cracked. These days, the process is usually mechanised. Bulgur wheat is also known as bulgar or burghul wheat. In America, it is called cracked wheat, though that generally denotes a wholewheat variety.
This luxurious bulgur wheat and beetroot salad makes a great light lunch or summer supper for the family. Serve with warm flatbreads.
This salad with flatbreads when served as three portions provides 751 kcal, 25g protein, 112g carbohydrate (of which 20g sugars), 23g fat (of which 8g saturates), 10g fibre and 2.2g salt per portion.
More bulgur wheat recipes
Buyer's guide
Bulgur wheat is available in medium and coarse grades. Buy according to how you plan to use it.
Storage
Store in an airtight container in a cool, dry place.
Preparation
Used in Middle Eastern, North African and Eastern European cookery, bulgur wheat is added to soups, rissoles, stuffed vegetables, and salads such as tabbouleh. The medium grade requires less soaking and cooking, so it's ideal for salads and Lebanese kibbeh. The coarse grade can be cooked for a long time without becoming soggy, so add it to casseroles, or steam or boil and serve as an accompaniment to spicy stews.
