3 Healthy Ways to Cook Bulgur Wheat

Bulgur Wheat is a type of whole wheat which is relatively easy to cook. The wheat has been cleaned and then parboiled before being dried and ground into a powder. There are three main ways of cooking bulgur wheat, which are all healthy.

By preparing the wheat in this way the cooking times are greatly reduced. When bulgur wheat is cooked it has quite a chewy texture, and a flavor which is slightly nutty. Bulgur is a common ingredient used in the Middle East. It can also be added to stews, casseroles or used to make meat go further in products like hamburgers.

Type of Bulgur

There are several different sizes of bulgur wheat available. It’s important to choose the right one because they are all ideal for different types of recipes. The finer the bulgur is, the quicker it will cook.

  • Fine
    Fine Bulgur is also known as Number 1. This is the fastest cooking variety. It’s used as an additive in meat to make it go further. In the Middle East this is added to ground lamb.
  • Medium
    Medium bulgur is used to make stuffings for meats. It takes slightly longer to cook than fine bulgur.
  • Course
    Course bulgur has the longest cooking time. It is commonly used in pilafs, salads, soups and stews.

1. Boiling

Bulgur cooks very quickly for a whole wheat product. There is no need to boil this on the stove for a long time. When boiling you simply need to pour boiling water over the grain and leave it to stand.

Allow around 2-1/2 cups of water per 1 cup of bulgur to ensure that it swells up sufficiently. When cooking medium bulgur you can let it stand for around 30 minutes and it should be perfect.

After boiling, simply drain it into a strainer and then fluff it up with a fork. Adding a little salt can help to improve the flavor.

2. Pilaf

Another exciting way to use bulgur wheat is to incorporate it into a recipe. It is very versatile and can be used in a few different ways. Bulgur can make a very tasty pilaf. To do this simply put the bulgur wheat in a large bowl and add boiling water so that it is covered. Leave this to stand for half an hour.

While the bulgur is standing you can prepare the other ingredients. In another bowl put tomatoes, parsley, chickpeas and scallions. You can adjust the recipe depending on what you like to eat. Then drain the bulgur wheat using a sieve and mix it in with your prepared salad. This should be seasoned to taste and then served with pita bread.

3. Absorption

It’s also possible to use the absorption method to cook bulgur. To do this simply fry your ingredients a pan and then add the bulgur. The bulgur will absorb the water released in the cooking process and take on a unique flavor. Extra water can be added if required.

It’s also possible to form this into a burger without any meat. To make it stick together even better, some cheese can be added.


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