Description
Looking for a hearty, healthy grain that cooks in under 20 minutes? Bulgur wheat is a fiber-packed, nutty, and versatile ancient grain that’s perfect for salads, pilafs, porridges, and more. Whether you’re meal prepping, eating plant-based, or just switching things up from rice and pasta, this Bulgur Wheat Recipes base recipe is the key to fast, flavorful meals.
Ingredients
Bulgur wheat – 1 cup (fine, medium, or coarse grind)
Water or broth – 2 cups (vegetable or chicken broth adds more flavor)
Olive oil – 1 tbsp (optional, adds richness)
Fresh parsley – ¼ cup, finely chopped
Lemon juice – 1 tbsp
Salt & black pepper – to taste
Instructions
Place bulgur in a fine-mesh sieve and rinse under cold water to remove dust and excess starch.
Bring water or broth to a boil in a saucepan. Remove from heat, stir in bulgur, and cover tightly.
Let soak for 15–20 minutes (or per package instructions) until liquid is fully absorbed.
Fluff with a fork. Stir in olive oil, lemon juice, parsley, salt, and pepper.
Serve warm or chilled as a base for bowls, salads, or side dishes.
Notes
- Fine bulgur: great for tabbouleh and cold salads.
- Coarse bulgur: better for pilafs and warm bowls.
- To deepen flavor, toast the bulgur in olive oil for 2–3 minutes before soaking.
- Store leftovers in the fridge for up to 5 days.
- Prep Time: 5 minutes
- Cook Time: 15 minutes (soaking time)
- Cuisine: Mediterranean / Middle Eastern
Nutrition
- Serving Size: 🔬 Nutrition (Per Serving – Approximate)
- Calories: 150
- Sugar: 0g
- Sodium: 50mg
- Fat: 2g
- Carbohydrates: 29g
- Fiber: 8g
- Protein: 5g