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Overhead view of a brown serving bowl of The Only Basic Bulgur Recipe You’ll Ever Need

Diana Chistruga

Active Time:5 minsTotal Time:30 minsServings:4Jump to Nutrition Facts

Active Time:5 minsTotal Time:30 minsServings:4

Active Time:5 mins

Active Time:

5 mins

Total Time:30 mins

Total Time:

30 mins

Servings:4

Servings:

4

Jump to Nutrition Facts

Jump to recipeIf you’re tired of the same old whole grains, it’s time to try thisBasic Bulgur Recipe. It’s a great replacement for rice and quinoa, whether you’re eating it alone or as part of a recipe. Keep reading for our expert tips, including how to make your bulgur light and fluffy.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!You can double or triple this recipe, but remember that the bulgur will turn out mushy if you use too much water. Conversely, if you don’t use enough water, it won’t be fully cooked and will be dry.If you want to enhance the flavor, consider substituting some or all of the water with vegetable or chicken broth. You can drain the excess if there’s any leftover liquid in the pot after your bulgur wheat has reached the desired consistency—soft and slightly chewy like brown rice.There are four types of bulgur wheat: fine, medium, coarse and extra coarse, each with slightly different cooking times. Depending on the recipe, you can often pour hot water over fine bulgur to cook it. Our basic recipe is developed using medium coarse bulgur.We like cooking bulgur wheat on the stovetop rather than in a microwave for best results. However, if you have a rice cooker, you can use that. It may take longer to cook, but it’s a great tool that allows you to set it, forget it and work on other parts of the meal.Nutrition NotesBulguris a type of wheat and a key ingredient in the Middle Eastern dish tabbouleh. It’s quick-cooking and contains the most fiber of all the whole grains. This fiber feeds your beneficial gut bacteria to help create a lush microbiome. It also helps keep you full and satisfied.Diana Chistruga

Jump to recipe

If you’re tired of the same old whole grains, it’s time to try thisBasic Bulgur Recipe. It’s a great replacement for rice and quinoa, whether you’re eating it alone or as part of a recipe. Keep reading for our expert tips, including how to make your bulgur light and fluffy.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!You can double or triple this recipe, but remember that the bulgur will turn out mushy if you use too much water. Conversely, if you don’t use enough water, it won’t be fully cooked and will be dry.If you want to enhance the flavor, consider substituting some or all of the water with vegetable or chicken broth. You can drain the excess if there’s any leftover liquid in the pot after your bulgur wheat has reached the desired consistency—soft and slightly chewy like brown rice.There are four types of bulgur wheat: fine, medium, coarse and extra coarse, each with slightly different cooking times. Depending on the recipe, you can often pour hot water over fine bulgur to cook it. Our basic recipe is developed using medium coarse bulgur.We like cooking bulgur wheat on the stovetop rather than in a microwave for best results. However, if you have a rice cooker, you can use that. It may take longer to cook, but it’s a great tool that allows you to set it, forget it and work on other parts of the meal.Nutrition NotesBulguris a type of wheat and a key ingredient in the Middle Eastern dish tabbouleh. It’s quick-cooking and contains the most fiber of all the whole grains. This fiber feeds your beneficial gut bacteria to help create a lush microbiome. It also helps keep you full and satisfied.Diana Chistruga

If you’re tired of the same old whole grains, it’s time to try thisBasic Bulgur Recipe. It’s a great replacement for rice and quinoa, whether you’re eating it alone or as part of a recipe. Keep reading for our expert tips, including how to make your bulgur light and fluffy.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

Nutrition Notes

Overhead view of ingredients in bowls for The Only Basic Bulgur Recipe You’ll Ever Need

Cook Mode(Keep screen awake)Ingredients1 ⅓cupswater⅔cupuncooked bulgur2teaspoonsolive oil¼teaspoonkosher salt plus1/8teaspoon

Cook Mode(Keep screen awake)

Ingredients

1 ⅓cupswater

⅔cupuncooked bulgur

2teaspoonsolive oil

¼teaspoonkosher salt plus1/8teaspoon

DirectionsBring 1 1/3 cups water to a boil in a small saucepan over medium-high. Stir in 2/3 cup bulgur; cover, reduce heat to medium-low, and simmer 12 minutes. Remove from heat, and let stand, covered, 10 minutes. Uncover. Drizzle with 2 teaspoons oil and sprinkle with 1/4 teaspoon plus 1/8 teaspoon salt. Fluff with a fork to combine.Diana ChistrugaFrequently Asked QuestionsSadly, it does not come gluten-free.The yellow variety is made from durum wheat, which takes longer to cook, while the red variety is made from a softer whole-grain red wheat.You don’t need to rinse bulgur wheat since it’s parboiled. However, rinsing it could help remove any dust that may have collected from the packaging, resulting in a cleaner outcome.Transfer the cooked and cooled bulgur wheat to an airtight container and store it in the refrigerator, where it will remain good for about 4 days. To reheat, place it on the stovetop over medium heat and add some water or broth to the pot. You can freeze cooked bulgur wheat for up to 3 months in a freezer-safe container. To thaw, move it to the refrigerator overnight before warming it up. For the best results, freeze the bulgur on a sheet pan lined with parchment paper until it is frozen solid (about 2 hours), then transfer it to an airtight container.You can use it as a side dish as you would rice or use it as a stuffing for bell peppers, or better yet, try it in one of our favorite recipes likeParsley Tabbouleh,Hondros me Melitzanes (Bulgur Pilaf with Eggplant, Pepper & Tomatoes),Beet Salad with Yogurt Bulgur & Herbs,Fresh Herb & Lemon Bulgur PilaforSeared Tuna with Bulgur & Chickpea Salad.Cooking Light

Directions

Bring 1 1/3 cups water to a boil in a small saucepan over medium-high. Stir in 2/3 cup bulgur; cover, reduce heat to medium-low, and simmer 12 minutes. Remove from heat, and let stand, covered, 10 minutes. Uncover. Drizzle with 2 teaspoons oil and sprinkle with 1/4 teaspoon plus 1/8 teaspoon salt. Fluff with a fork to combine.Diana ChistrugaFrequently Asked QuestionsSadly, it does not come gluten-free.The yellow variety is made from durum wheat, which takes longer to cook, while the red variety is made from a softer whole-grain red wheat.You don’t need to rinse bulgur wheat since it’s parboiled. However, rinsing it could help remove any dust that may have collected from the packaging, resulting in a cleaner outcome.Transfer the cooked and cooled bulgur wheat to an airtight container and store it in the refrigerator, where it will remain good for about 4 days. To reheat, place it on the stovetop over medium heat and add some water or broth to the pot. You can freeze cooked bulgur wheat for up to 3 months in a freezer-safe container. To thaw, move it to the refrigerator overnight before warming it up. For the best results, freeze the bulgur on a sheet pan lined with parchment paper until it is frozen solid (about 2 hours), then transfer it to an airtight container.You can use it as a side dish as you would rice or use it as a stuffing for bell peppers, or better yet, try it in one of our favorite recipes likeParsley Tabbouleh,Hondros me Melitzanes (Bulgur Pilaf with Eggplant, Pepper & Tomatoes),Beet Salad with Yogurt Bulgur & Herbs,Fresh Herb & Lemon Bulgur PilaforSeared Tuna with Bulgur & Chickpea Salad.

Bring 1 1/3 cups water to a boil in a small saucepan over medium-high. Stir in 2/3 cup bulgur; cover, reduce heat to medium-low, and simmer 12 minutes. Remove from heat, and let stand, covered, 10 minutes. Uncover. Drizzle with 2 teaspoons oil and sprinkle with 1/4 teaspoon plus 1/8 teaspoon salt. Fluff with a fork to combine.

Overhead view of a saucepan of The Only Basic Bulgur Recipe You’ll Ever Need with a fork after fluffing

Frequently Asked QuestionsSadly, it does not come gluten-free.The yellow variety is made from durum wheat, which takes longer to cook, while the red variety is made from a softer whole-grain red wheat.You don’t need to rinse bulgur wheat since it’s parboiled. However, rinsing it could help remove any dust that may have collected from the packaging, resulting in a cleaner outcome.Transfer the cooked and cooled bulgur wheat to an airtight container and store it in the refrigerator, where it will remain good for about 4 days. To reheat, place it on the stovetop over medium heat and add some water or broth to the pot. You can freeze cooked bulgur wheat for up to 3 months in a freezer-safe container. To thaw, move it to the refrigerator overnight before warming it up. For the best results, freeze the bulgur on a sheet pan lined with parchment paper until it is frozen solid (about 2 hours), then transfer it to an airtight container.You can use it as a side dish as you would rice or use it as a stuffing for bell peppers, or better yet, try it in one of our favorite recipes likeParsley Tabbouleh,Hondros me Melitzanes (Bulgur Pilaf with Eggplant, Pepper & Tomatoes),Beet Salad with Yogurt Bulgur & Herbs,Fresh Herb & Lemon Bulgur PilaforSeared Tuna with Bulgur & Chickpea Salad.

Frequently Asked Questions

Sadly, it does not come gluten-free.

The yellow variety is made from durum wheat, which takes longer to cook, while the red variety is made from a softer whole-grain red wheat.

You don’t need to rinse bulgur wheat since it’s parboiled. However, rinsing it could help remove any dust that may have collected from the packaging, resulting in a cleaner outcome.

Transfer the cooked and cooled bulgur wheat to an airtight container and store it in the refrigerator, where it will remain good for about 4 days. To reheat, place it on the stovetop over medium heat and add some water or broth to the pot. You can freeze cooked bulgur wheat for up to 3 months in a freezer-safe container. To thaw, move it to the refrigerator overnight before warming it up. For the best results, freeze the bulgur on a sheet pan lined with parchment paper until it is frozen solid (about 2 hours), then transfer it to an airtight container.

You can use it as a side dish as you would rice or use it as a stuffing for bell peppers, or better yet, try it in one of our favorite recipes likeParsley Tabbouleh,Hondros me Melitzanes (Bulgur Pilaf with Eggplant, Pepper & Tomatoes),Beet Salad with Yogurt Bulgur & Herbs,Fresh Herb & Lemon Bulgur PilaforSeared Tuna with Bulgur & Chickpea Salad.

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Nutrition Facts(per serving)100Calories3gFat18gCarbs3gProtein

Nutrition Facts(per serving)

  • Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Carrie Myers, M.S.

andLinda Frahm

Linda Frahm