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How to Cook Bulgur Wheat
Your ultimate guide for how to cook bulgur wheat perfectly every time! Bulgur is one of my favorite super grains used often in Mediterranean cooking. This nutritious, versatile grain is delicious in tabouli, kibbeh, in soups or stews, or alongside your favorite protein! I've included instructions for preparing both coarse and fine bulgur wheat.
Prep Time
2 mins
Cook Time
2 mins
Resting Time
10 mins
Servings: 6 people
Calories: 1004 kcal
Course:
Side Dish
Cuisine:
Mediterranean
Ingredients
For medium or coarse bulgur
- 1 cup bulgur wheat, medium-coarse or coarse
- 1 ½ cups broth or water
- 1 tablespoon olive oil, optional
- kosher salt
- Parsley for Garnish
For fine bulgur
- 1 cup fine bulgur wheat
- 2 cups hot water or liquid
- kosher salt
Instructions
To cook medium or coarse bulgur
- Rinse 1 cup of bulgur and drain well.
- In a medium saucepan, bring 1 1/2 cups of low-sodium broth (or water) to a boil. Stir in the drained bulgur and olive oil (if using). Season with a big dash of kosher salt.
- Allow the liquid to bubble again, then turn the heat down. Cover and let simmer for about 12 minutes or until the bulgur is tender and has fully absorbed the liquid.
- Remove from the heat and let stand, covered, for another 10 minutes (leave it alone).
- Fluff with a fork and garnish with parsley before serving.
Cup of Yum
To cook fine bulgur
- Place 1 cup of dry fine bulgur grains in a large bowl. Pour 2 cups of hot water on top.
- Set it aside for 10 to 12 minutes to soak. Once the bulgur has soaked all the water, you can fluff it and serve it or use it in tabouli or otherwise.
Notes
- of dried bulgur wheat grains yields
- cooked bulgur.
- Is bulgur wheat gluten-free? No, and it should be avoided by those following a gluten-free diet.
- Yield: 1 cup of dried bulgur wheat grains yields 3 cups of fluffy cooked bulgur.
- You can add your favorite seasonings and aromatics to flavor your bulgur. To do so, add the seasonings to the cooking water. Once cooked, taste and adjust to your liking.
- Storage: Store dry bulgur in an airtight container away from heat, light, and moisture. An unheated pantry is ideal. If stored correctly, dry bulgur wheat will keep for around 2 years! You can also freeze it, which increases its lifespan significantly.
- How long does cooked bulgur last? Cooked bulgur will keep in an airtight container in the refrigerator for up to 4 days. It can also be frozen in a freezer-safe container or bag for up to 3 months.
- Visit our Shop to browse Mediterranean ingredients including extra virgin olive oils, grains (like coarse and fine bulgur wheat), and more!
Nutrition Information
Calories
100.4kcal
(5%)
Carbohydrates
17.7g
(6%)
Protein
2.9g
(6%)
Fat
2.6g
(4%)
Saturated Fat
0.4g
(2%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
1.7g
Sodium
7mg
(0%)
Potassium
95.7mg
(3%)
Fiber
4.3g
(17%)
Sugar
0.1g
(0%)
Vitamin A
2.1IU
(0%)
Calcium
10mg
(1%)
Iron
0.6mg
(3%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 1004
% Daily Value*
| Calories | 100.4kcal | 5% |
| Carbohydrates | 17.7g | 6% |
| Protein | 2.9g | 6% |
| Fat | 2.6g | 4% |
| Saturated Fat | 0.4g | 2% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 1.7g | 9% |
| Sodium | 7mg | 0% |
| Potassium | 95.7mg | 2% |
| Fiber | 4.3g | 17% |
| Sugar | 0.1g | 0% |
| Vitamin A | 2.1IU | 0% |
| Calcium | 10mg | 1% |
| Iron | 0.6mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.