How to Cook Bulgur Wheat: 10 Delicious Recipes and Meal Prep Tips

Introduction

Bulgur wheat is a nutritious and versatile ingredient that has been a staple in Middle Eastern and Mediterranean cuisines for centuries. Made from cracked wheat berries that have been parboiled and dried, bulgur wheat is high in fiber, low in fat, and easy to cook. In this article, we will teach you how to cook bulgur wheat perfectly and provide recipe ideas for salads, stews, pilafs, and other dishes. Whether you are a seasoned cook or a beginner, bulgur wheat can be a delicious and healthy addition to your diet.

5 Simple Steps to Perfectly Cooked Bulgur Wheat

Before we get to the recipes, let’s go over the basic steps to cook bulgur wheat:

• Step 1: Rinse and drain the bulgur wheat to remove any dirt or debris.
• Step 2: Choose a cooking method (boiling or steaming) and follow the instructions on the package regarding the grain-to-water ratio and cooking time. As a general rule, you can use 1.5 cups of water for each cup of bulgur wheat. Bring the water to a boil, add the bulgur wheat, stir, and reduce the heat to low. Cover and simmer for about 15-20 minutes or until the water is absorbed. Alternatively, you can steam the bulgur wheat using a steamer basket or a rice cooker.
• Step 3: Fluff the cooked bulgur wheat with a fork to separate the grains and prevent clumping.
• Step 4: Let the bulgur wheat rest for a few minutes before serving to allow the flavors to meld together.
• Step 5: Optional: season with herbs, spices, or citrus zest for added flavor.

From Salads to Stews: 10 Delicious Bulgur Wheat Recipes

Now that you know how to cook bulgur wheat, here are 10 recipe ideas to inspire your culinary creativity:

1. Bulgur Tabbouleh Salad: A refreshing and colorful salad made with chopped parsley, tomatoes, onions, lemon juice, and olive oil. Mix in cooked bulgur wheat for added texture and fiber. Cooking time: 20 minutes.
2. Bulgur Pilaf with Vegetables: A hearty and healthy one-pot dish that combines sautéed onions, garlic, carrots, and bell peppers with spiced bulgur wheat. Cooking time: 30 minutes.
3. Bulgur-Stuffed Peppers: A vegetarian twist on the classic dish, filled with savory bulgur wheat, spinach, and feta cheese. Cooking time: 45 minutes.
4. Bulgur Chili: A spicy and satisfying stew that features bulgur wheat as a meaty substitute. Mix in kidney beans, tomatoes, corn, and chili powder for a hearty meal. Cooking time: 40 minutes.
5. Bulgur and Lentil Soup: A comforting and nutritious soup that combines the earthy flavors of lentils and bulgur wheat with warming spices like cumin, coriander, and turmeric. Cooking time: 45 minutes.
6. Bulgur and Roasted Vegetable Salad: A crunchy and flavorful salad that combines roasted sweet potatoes, Brussels sprouts, and beets with cooked bulgur wheat and a tangy vinaigrette. Cooking time: 40 minutes.
7. Bulgur Tofu Stir-Fry: A quick and easy stir-fry that combines marinated tofu, stir-fried vegetables, and cooked bulgur wheat for a protein-packed meal. Cooking time: 20 minutes.
8. Bulgur Breakfast Bowl: A hearty and energizing bowl that combines cooked bulgur wheat with Greek yogurt, fresh berries, and honey for a sweet and savory breakfast. Cooking time: 15 minutes.
9. Bulgur and Chickpea Burger: A vegetarian burger patty made with mashed chickpeas, cooked bulgur wheat, and spices like cumin, paprika, and garlic. Serve with your favorite toppings and buns. Cooking time: 30 minutes.
10. Bulgur Pudding: A simple and satisfying dessert made with cooked bulgur wheat, milk, sugar, cinnamon, and vanilla extract. Garnish with chopped nuts and fruits for a decadent treat. Cooking time: 20 minutes.

Bulgur Wheat: The Healthy and Easy-to-Cook Option for Busy Weeknights

Besides being delicious and versatile, bulgur wheat is also a healthy and easy-to-cook option for busy weeknights. One cup of cooked bulgur wheat contains 8 grams of fiber, 6 grams of protein, and only 150 calories. It is also a good source of vitamins and minerals like iron, magnesium, and phosphorus.

To make the most of your time and energy, we recommend cooking a batch of bulgur wheat in advance and using it throughout the week in different recipes. Cooked bulgur wheat can be stored in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months. Here are some meal prep tips:

• Grain bowls: Use cooked bulgur wheat as a base for different grain bowls, topped with proteins like grilled chicken, roasted chickpeas, or tofu.
• Veggie patties: Mix cooked bulgur wheat with mashed beans, vegetables, and spices to make homemade veggie patties or meatballs.
• Salads: Mix cooked bulgur wheat with chopped vegetables, herbs, and dressings for different salads all week long.

Beyond Tabbouleh: How to Use Bulgur Wheat in Your Cooking

Although bulgur wheat is traditionally used in savory dishes like salads and pilafs, it can also be used in sweet dishes like puddings and cookies. Here are some unexpected ways to use bulgur wheat:

• Breakfast bowls: Mix cooked bulgur wheat with Greek yogurt, granola, and fruits for a protein-packed breakfast.
• Burgers: Use cooked bulgur wheat instead of breadcrumbs to bind your patties and add texture and nutrition.
• Desserts: Mix cooked bulgur wheat with milk, sugar, and flavorings like vanilla or cocoa powder to make a creamy and satisfying pudding or custard.

A Beginner’s Guide to Cooking Bulgur Wheat from Scratch

If you want to take your bulgur wheat game to the next level, you can also make it from scratch using whole wheat berries. Here is a beginner’s guide to making your own bulgur wheat:

• Step 1: Soak the whole wheat berries in water for about 1 hour to soften them.
• Step 2: Drain the wheat berries and spread them out on a baking sheet.
• Step 3: Bake the wheat berries in a preheated oven at 350°F for about 20-25 minutes or until they are dry and crunchy.
• Step 4: Let the wheat berries cool and then grind them in a food processor or a coffee grinder to obtain the desired texture (fine, medium, or coarse).

Homemade bulgur wheat can be stored in an airtight container in a cool, dry place for up to 6 months. Fine bulgur wheat is ideal for making tabbouleh and other salads, while medium and coarse bulgur wheat work well in pilafs and stews.

Conclusion

Cooking bulgur wheat is easy, nutritious, and versatile. With these recipes and meal prep tips, you can enjoy this delicious ingredient in salads, stews, pilafs, and even desserts. Bulgur wheat is also a healthy and convenient option for busy weeknights, as it can be cooked in advance and used in different dishes throughout the week. Whether you are a beginner or a seasoned cook, we encourage you to experiment with bulgur wheat and discover new flavors and textures.