Everything about Bulgur and How to Cook It

Bulgur is a fiber-rich lower-calorie whole grain that’s a great substitute for rice or even quinoa. This ancient grain is made by processing whole wheat, and takes just a short 12 minutes to cook!

Whole wheat is processed – Boiled, Cracked and then then Dried – to produce Bulgur of 4 different varieties based on their size: Fine, Medium, Coarse and Very Coarse. The larger the grind, the longer the cook time.

Since this grain is pre-cooked, it takes a lot less time to cook as compared to completely raw whole grains.

Bulgur is quite popular in Middle Eastern cuisines. Ever had had Tabbouleh? Well the grain used in that salad is Bulgur – the finer variety that is

Everything about Bulgur and How to Cook It

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Prep Time0 minutes mins

Cook Time12 minutes mins

Total Time12 minutes mins

Servings: 3 cups

Calories: 480kcal

Course: Basics

Cuisine: Mediterranean

Bulgur is a fiber-rich lower-calorie whole grain that’s a great substitute for rice or even quinoa. Already processed, it takes just 12 minutes to cook!

Ingredients

• 1 cup medium-grind Bulgur, 140g
• 1½ cups Water
• ⅛ tsp Salt

Instructions

• Combine bulgur, water and salt in a saucepan. Bring to simmer, cover, and cook 12 minutes until tender.
• Remove from heat and let stand for 10 minutes while covered
• Fluff with a fork and use immediately or cool to store.

Notes

• To cook fine-grind bulgur, soak for 10 minutes in boiling water.

Storage:

• Spread on a baking sheet to cool completely.
• Transfer to freezer-safe zipper bags and store in the freezer for months.
• Thaw completely before using.

Nutrition:

• Servings: 3 cups | Serving size: 1 cup
• Calories: 160kcal
• Fat: 0.63g | Saturated fat: 0.1g
• Carbohydrates: 35.33g | Fiber: 8.67g | Sugar: 0.2g
• Protein: 5.67g