Cracked Wheat Bulgur
Triticum durumClinical Encyclopedia
Cracked wheat bulgur is a nutritious whole grain made from parboiled and cracked durum wheat. It is rich in fiber, protein, and essential nutrients, making it a healthy addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rinse bulgur under cold water, then soak in hot water for 20-30 minutes or cook in boiling water for 12-15 minutes until tender. It can be used in salads, soups, or as a side dish.
Smart Selection & Storage
Choose bulgur that is whole grain and free from any signs of moisture or pests. Look for a fresh, nutty aroma.
Store bulgur in an airtight container in a cool, dry place. It can last for several months when stored properly.
Myths vs Realities
MythBulgur is the same as couscous.+
MythAll whole grains are gluten-free.+
MythBulgur is low in nutrients.+
Healthy Recipes
Mediterranean Bulgur Salad
A refreshing salad featuring cracked wheat bulgur, vibrant vegetables, and a zesty lemon dressing, perfect for a light lunch or side dish.
- 1 cup cracked wheat bulgur
- 2 cups boiling water
- 1 cup diced cucumber
- 1 cup halved cherry tomatoes
- 1/2 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 1/4 cup olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a bowl, pour boiling water over bulgur and let it sit for 15 minutes until tender.
- 2. Fluff the bulgur with a fork and let it cool.
- 3. In a large bowl, combine the bulgur, cucumber, tomatoes, onion, and parsley. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss to combine.
Bulgur and Vegetable Stuffed Peppers
Colorful bell peppers filled with a savory mixture of bulgur, vegetables, and spices, baked to perfection for a wholesome meal.
- 4 large bell peppers
- 1 cup cracked wheat bulgur
- 2 cups vegetable broth
- 1 cup diced zucchini
- 1 cup diced mushrooms
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Cook bulgur in vegetable broth according to package instructions.
- 3. In a skillet, sauté zucchini and mushrooms until tender. Mix with cooked bulgur, cumin, paprika, salt, and pepper. Stuff the mixture into halved bell peppers and bake for 25 minutes.
Bulgur Breakfast Bowl
A nutritious breakfast bowl featuring bulgur topped with yogurt, fresh fruits, and nuts for a balanced start to your day.
- 1/2 cup cracked wheat bulgur
- 1 cup water
- 1/2 cup Greek yogurt
- 1/2 cup mixed berries
- 1/4 cup chopped nuts
- 1 tbsp honey
- 1 tsp cinnamon
- 1. Cook bulgur in water according to package instructions and let it cool.
- 2. In a bowl, layer the bulgur, Greek yogurt, berries, and nuts.
- 3. Drizzle with honey and sprinkle with cinnamon before serving.
Spicy Bulgur and Chickpea Patties
Flavorful patties made with bulgur and chickpeas, seasoned with spices and herbs, perfect for a healthy snack or appetizer.
- 1 cup cracked wheat bulgur
- 1 can (15 oz) chickpeas, drained
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp coriander
- 1/2 tsp cayenne pepper
- Salt and pepper to taste
- Olive oil for frying
- 1. Cook bulgur according to package instructions and let it cool.
- 2. In a food processor, combine chickpeas, onion, garlic, spices, and cooled bulgur. Pulse until mixed but still chunky.
- 3. Form mixture into patties and fry in olive oil over medium heat until golden brown on both sides.
Bulgur and Spinach Pilaf
A delicious pilaf made with bulgur and fresh spinach, seasoned with herbs and spices, making it a perfect side dish for any meal.
- 1 cup cracked wheat bulgur
- 2 cups vegetable broth
- 2 cups fresh spinach, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tsp thyme
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add bulgur and broth, bring to a boil, then reduce heat and simmer for 12 minutes.
- 3. Stir in spinach and thyme, cooking until spinach is wilted. Season with salt and pepper.
Bulgur Tabbouleh with Pomegranate
A vibrant twist on traditional tabbouleh, incorporating pomegranate seeds for a burst of flavor and color.
- 1 cup cracked wheat bulgur
- 2 cups boiling water
- 1 cup finely chopped parsley
- 1/2 cup diced tomatoes
- 1/4 cup pomegranate seeds
- 1/4 cup olive oil
- Juice of 2 lemons
- Salt and pepper to taste
- 1. Soak bulgur in boiling water for 15 minutes, then fluff with a fork.
- 2. In a large bowl, combine bulgur, parsley, tomatoes, and pomegranate seeds.
- 3. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss gently to mix.
Bulgur and Lentil Soup
A hearty and nutritious soup combining bulgur and lentils, packed with vegetables and spices for a comforting meal.
- 1/2 cup cracked wheat bulgur
- 1/2 cup lentils
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 tsp cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until soft.
- 2. Add lentils, bulgur, broth, and cumin. Bring to a boil, then reduce heat and simmer for 30 minutes.
- 3. Season with salt and pepper before serving.
Bulgur and Roasted Vegetable Bowl
A nourishing bowl featuring roasted seasonal vegetables served over a bed of bulgur, drizzled with tahini dressing.
- 1 cup cracked wheat bulgur
- 2 cups vegetable broth
- 2 cups assorted vegetables (zucchini, bell peppers, carrots)
- 2 tbsp olive oil
- Salt and pepper to taste
- 2 tbsp tahini
- Juice of 1 lemon
- 1. Preheat the oven to 400°F (200°C). Toss vegetables with olive oil, salt, and pepper, and roast for 20-25 minutes.
- 2. Cook bulgur in vegetable broth according to package instructions.
- 3. In a bowl, combine bulgur and roasted vegetables. Drizzle with tahini and lemon juice before serving.
Bulgur and Apple Salad with Walnuts
A delightful salad combining bulgur, crisp apples, and walnuts, dressed in a light vinaigrette for a refreshing dish.
- 1 cup cracked wheat bulgur
- 2 cups water
- 1 apple, diced
- 1/2 cup chopped walnuts
- 1/4 cup dried cranberries
- 2 tbsp apple cider vinegar
- 1 tbsp olive oil
- Salt and pepper to taste
- 1. Cook bulgur in water according to package instructions and let it cool.
- 2. In a bowl, combine bulgur, apple, walnuts, and cranberries.
- 3. Whisk together vinegar, olive oil, salt, and pepper, then drizzle over the salad and toss to combine.
Frequently Asked Questions (FAQ)
What is bulgur made from?
Bulgur is made from whole durum wheat that has been parboiled, dried, and cracked into different sizes.
How do you cook bulgur?
To cook bulgur, combine it with boiling water in a 1:2 ratio, cover, and let it sit for about 12-15 minutes until the water is absorbed.
Is bulgur gluten-free?
No, bulgur contains gluten as it is made from wheat, making it unsuitable for those with gluten intolerance.
What are the health benefits of bulgur?
Bulgur is high in fiber, protein, vitamins, and minerals, which can aid digestion, support heart health, and help maintain a healthy weight.
Can bulgur be eaten raw?
Yes, bulgur can be eaten raw after soaking it in water, making it a great addition to salads like tabbouleh.
How long does cooked bulgur last in the fridge?
Cooked bulgur can be stored in the refrigerator for up to 5 days in an airtight container.
What is the difference between bulgur and cracked wheat?
Bulgur is parboiled and cracked wheat, while cracked wheat is simply whole wheat that has been cracked into smaller pieces without cooking.
Can I substitute bulgur for rice?
Yes, bulgur can be used as a substitute for rice in many dishes, providing a nuttier flavor and higher fiber content.