Bulgar Wheat Recipes: Easy and Delicious Ways to Cook Bulgar

You know how sometimes you stumble upon a hidden gem in the kitchen? Well, that's exactly what happened with bulgar wheat for me. Back in my student days, a friend suggested it as a wallet-friendly alternative to couscous, and let me tell you, I was hooked. It's quick, versatile, and surprisingly tasty, and it's been a staple in my kitchen ever since.

Today, I'm going to share some of my favourite bulgar wheat recipes with you. I'm going to break it down into easy steps so you can see just how simple it is to add this healthy grain to your repertoire. Whether you're a seasoned cook or a kitchen newbie, there's something here for everyone.

(Part 1) The Basics: What is Bulgar Wheat?

What Exactly is Bulgar Wheat?

Bulgar wheat, or simply "bulgar," is a type of cracked wheat. It's made from durum wheat, the same type of wheat used for pasta, which has been parboiled (cooked in water) and then dried. This process gives bulgar its characteristic texture – it's chewy and slightly nutty, and it has a lovely, soft bite. It’s also gluten-free, making it a great option for folks with dietary restrictions. It's a good source of fiber too, which is always a bonus.

What are the Different Types of Bulgar Wheat?

Bulgar comes in different grades, determined by how coarsely the wheat is cracked. Think of it like different grinds of coffee. You have coarse, medium, and fine bulgar. The coarse variety cooks up quicker than the finer ones and has a more noticeable texture, while the finer bulgar cooks more quickly and blends in smoothly with other ingredients.

How is Bulgar Wheat Made?

Imagine a big bowl of durum wheat. This wheat is boiled and then dried. The level of processing determines the type of bulgar – coarsely cracked, medium cracked, or finely cracked. Think of it like different grinds of coffee. A coarse grind will result in bigger pieces, like coarse ground coffee, while a fine grind will result in smaller pieces, like finely ground coffee.

Why Choose Bulgar Wheat?

So, you might be wondering, why should you bother with bulgar wheat? Well, let me tell you, it's a real winner in my book. Here's why I love it so much:

1. It cooks super fast. Like, seriously fast. We're talking 5 minutes or less, which is a huge time-saver compared to rice.
2. It's a great source of fiber. It's a good way to get your daily dose of fiber, which is important for your digestive health. It's a sneaky way to sneak in some extra goodness.
3. It's incredibly versatile. We’re going to explore loads of different ways to use it today! It’s not just a one-trick pony.
4. It's budget-friendly. You can find it in most supermarkets, and it's usually quite affordable.

(Part 2) How to Cook Bulgar Wheat

Alright, now that you’ve got the basics down, let’s talk about cooking it. You’re probably thinking, “How hard can it be?” And you’re right – it’s super easy! There are a few ways to cook bulgar wheat, but the simplest is to follow a 1:2 ratio of bulgar to water. This means for every 1 cup of bulgar, you’ll use 2 cups of water.

Classic Method

The classic way to cook bulgar is on the stovetop. It's just like cooking rice, but a lot quicker. Here’s how to do it:

1. Combine bulgar and water in a saucepan. Use a 1 cup bulgar to 2 cups water ratio.
2. Bring the mixture to a boil. You want the water to be bubbling away nicely.
3. Reduce heat to a simmer and cover the saucepan. Let it simmer for about 5-7 minutes, or until the water is absorbed and the bulgar is cooked through.
4. Fluff the bulgar with a fork. This separates the grains and prevents it from sticking together.

Alternative Method: The Microwave

If you're in a hurry, you can also cook bulgar in the microwave. It's even quicker than the stovetop method! Here's what to do:

1. Combine bulgar and water in a microwave-safe bowl. Again, use a 1:2 ratio.
2. Cover the bowl with a microwave-safe lid or plastic wrap. Make sure to pierce the plastic wrap a few times to allow steam to escape.
3. Microwave on high for 3-4 minutes. The time will vary depending on your microwave.
4. Let it stand for a few minutes. This will allow the bulgar to finish cooking and absorb all the water.
5. Fluff the bulgar with a fork. This will give it a lighter texture.

(Part 3) Bulgar Wheat Salad Recipes

Now that we’ve got the basics down, let’s get to the good stuff! Salads are a super easy way to use bulgar wheat, and they’re so versatile. You can make them light and fresh, hearty and filling, or anything in between. It's a great way to use bulgar wheat during the summer when you’re craving something light and refreshing, or any time of year when you want a delicious and healthy meal.

Mediterranean Bulgar Wheat Salad

This is my go-to salad, especially in the summer when I want something light and refreshing.

1. Cook the bulgar wheat according to your preferred method. For a Mediterranean salad, I like to use the stovetop method for a slightly chewier texture.
2. Chop up some fresh vegetables: cucumbers, tomatoes, red onion, bell peppers – whatever you like! This salad is all about the fresh flavors, so don’t be afraid to get creative with your vegetables.
3. Combine the cooked bulgar with the chopped vegetables.
4. Add some crumbled feta cheese and chopped fresh herbs. I love using dill, parsley, and mint.
5. Dress the salad with a simple vinaigrette. I use a combination of olive oil, lemon juice, salt, and pepper. If you want to make it extra special, you can add a pinch of dried oregano.

Greek Lemon and Herb Bulgar Wheat Salad

This is another classic salad that is perfect for a light lunch or side dish.

1. Cook the bulgar wheat according to your preferred method. For this one, I like to use the microwave method because it's quick and easy.
2. Dice some cucumbers and red onion. You can also add a bit of diced tomato if you like.
3. In a bowl, combine the cooked bulgar with the diced cucumbers and red onion.
4. Add some fresh herbs: dill, mint, and parsley are my go-tos. They add a bright and fresh flavor to the salad.
5. Whisk together a simple vinaigrette. Use lemon juice, olive oil, salt, pepper, and a bit of dried oregano.
6. Pour the dressing over the salad and toss to coat. Let it sit for a few minutes to allow the flavors to meld before serving.

Spicy Bulgar Wheat Salad

If you like a bit of heat, try this spicy bulgar wheat salad.

1. Cook the bulgar wheat according to your preferred method. I like to use the stovetop method for this one because it gives the bulgar a slightly chewier texture.
2. Chop up some red onion and bell peppers. You can use any color of bell pepper you like.
3. Combine the cooked bulgar with the chopped vegetables.
4. Add a sprinkle of chopped cilantro, chopped roasted red pepper, and a pinch of cumin. These ingredients add a depth of flavor and a bit of warmth to the salad.
5. Whisk together a vinaigrette of lime juice, olive oil, salt, pepper, and a pinch of cayenne pepper. You can adjust the amount of cayenne pepper to your desired level of spice.
6. Pour the dressing over the salad and toss to coat. Let it sit for a few minutes to allow the flavors to meld before serving.

(Part 4) Bulgar Wheat as a Base

Bulgar wheat can also serve as a base for all sorts of dishes – think of it like a blank canvas waiting for your culinary creativity. It's a great way to add some bulk and nutrition to your meals, and it's a fantastic alternative to rice or couscous.

Bulgar Wheat stuffed peppers

These stuffed peppers are a real crowd-pleaser, and they're perfect for a hearty and healthy meal.

1. Preheat the oven to 375°F (190°C).
2. Cut the tops off of bell peppers and remove the seeds. You can use red, yellow, or orange peppers for this.
3. Cook the bulgar wheat according to your preferred method. I like to use the stovetop method for this recipe because it gives the bulgar a nice, chewy texture.
4. Sauté some chopped onions and garlic in olive oil. This adds a base of flavor to the stuffing.
5. Add some ground beef or lamb and cook until browned. You can also use ground turkey or vegetarian crumbles if you prefer.
6. Add chopped tomatoes, tomato paste, and herbs like oregano and thyme. These ingredients add a rich, savory flavor to the stuffing.
7. Stir in the cooked bulgar wheat and season with salt and pepper. Taste and adjust the seasoning as needed.
8. Stuff the pepper halves with the bulgar mixture. Pack the mixture tightly into the peppers.
9. Bake for about 30 minutes, or until the peppers are tender. You can check the doneness of the peppers by piercing them with a fork. They should be tender but not mushy.

Bulgar Wheat Tabbouleh

Tabbouleh is a classic Lebanese salad that’s made with bulgar wheat, parsley, tomatoes, and lemon juice. It's super fresh and light, and it’s a perfect side dish for grilled meats or fish. It's also a great way to use up leftover bulgar wheat.

1. Cook the bulgar wheat according to your preferred method. For tabbouleh, I like to use the stovetop method and cook it a bit longer than usual for a coarser texture. This helps to absorb the dressing and give the salad a heartier feel.
2. Finely chop a large bunch of parsley. The more parsley, the better! It adds a bright, fresh flavor. The parsley is the star of the show in tabbouleh, so don't be shy with it.
3. Chop some tomatoes, red onion, and mint. You can also add a bit of diced cucumber if you like.
4. Combine the cooked bulgar with the chopped parsley, tomatoes, red onion, and mint. Mix everything together gently to avoid bruising the herbs.
5. Whisk together a dressing of lemon juice, olive oil, salt, pepper, and a pinch of sumac. Sumac is a tangy spice that adds a unique flavor to tabbouleh. You can find it in most Middle Eastern grocery stores.
6. Pour the dressing over the salad and toss to coat. Let it sit for a few minutes to allow the flavors to meld before serving.

Bulgar Wheat Pilaf

A pilaf is a simple rice dish that’s often flavored with herbs and spices. You can easily make a pilaf with bulgar wheat! It’s a great way to add some flavour and texture to your meals. It's a delicious and satisfying side dish for any meal.

1. Sauté some chopped onions and garlic in olive oil. This adds a base of flavor to the pilaf.
2. Add the bulgar wheat and cook for a few minutes, stirring constantly. This helps to toast the bulgar wheat and bring out its nutty flavor.
3. Pour in the chicken or vegetable broth (or water) and bring to a boil. The broth or water will cook the bulgar wheat and create a flavorful pilaf.
4. Reduce the heat to a simmer, cover the saucepan, and cook for about 10 minutes, or until the broth is absorbed. The bulgar wheat should be tender and the liquid should be absorbed.
5. Fluff the bulgar wheat with a fork. This will help to separate the grains and create a light and fluffy texture.
6. Season with salt, pepper, and your favourite herbs and spices. I like to add a pinch of turmeric, cumin, and coriander for a warm and earthy flavour. But you can use whatever herbs and spices you like!

(Part 5) Bulgar Wheat for Breakfast

You might be thinking, "Breakfast? Seriously?" But trust me, bulgar wheat can be a delicious and satisfying way to start your day. It’s packed with fiber and protein, which can help you feel fuller for longer, and it's a great way to get a boost of energy in the morning. It’s also a great way to use up leftover cooked bulgar wheat.

overnight oats with Bulgar Wheat

This is a super easy and convenient way to enjoy bulgar wheat for breakfast. It's the perfect grab-and-go breakfast for busy mornings.

1. Combine cooked bulgar wheat with milk, yogurt, and your favourite toppings. This could include berries, nuts, seeds, or even a drizzle of honey. It's all about personal preference!
2. Mix everything together and store in the refrigerator overnight. The bulgar wheat will absorb the milk and yogurt overnight, creating a creamy and delicious breakfast.
3. Enjoy it cold the next morning. You can also warm it up if you prefer.

Bulgar Wheat Porridge

Porridge is a classic comfort food, and you can easily make a delicious version with bulgar wheat. It’s warm, comforting, and a perfect way to start your day.

1. Cook the bulgar wheat in milk or water until it’s soft and creamy. You can use any type of milk you like, including almond milk, soy milk, or oat milk.
2. Sweeten it with honey, maple syrup, or brown sugar. You can also add a pinch of cinnamon for extra flavor.
3. Add your favourite toppings, such as berries, chopped nuts, or a sprinkle of cinnamon. Get creative and experiment with different toppings.

(Part 6) Beyond the Basics: Bulgar Wheat in Baking

Who knew? You can even use bulgar wheat in baking! It adds a nice texture and a nutty flavour to breads, muffins, and cookies. If you are looking to add a bit of depth to your baking, I encourage you to try it. It's a great way to sneak in some extra fiber and nutrients, and it adds a unique flavor to your baked goods.

Bulgar Wheat Bread

This bread has a lovely texture and a nutty flavor that's a real treat. It's a hearty and satisfying bread that's perfect for sandwiches or toast.

1. Combine cooked bulgar wheat with flour, yeast, salt, and water. You can also add some chopped nuts or seeds for extra texture and flavor. You will need to make sure that the bulgar wheat is cool before you combine it with the other ingredients.
2. Knead the dough until it’s smooth and elastic. If you are using a stand mixer, use the dough hook attachment for this. You can also knead the dough by hand, but it will take a bit longer.
3. Let the dough rise until it’s doubled in size. This will take about an hour. You can place the dough in a lightly oiled bowl, cover it with plastic wrap, and let it rise in a warm place.
4. Shape the dough into a loaf and place it in a loaf pan. You can also shape the dough into rolls if you prefer.
5. Let the dough rise again until it’s almost doubled in size. This will take about 30 minutes.
6. Bake the bread in a preheated oven at 375°F (190°C) for about 30-40 minutes, or until it's golden brown and sounds hollow when tapped. You can check the doneness of the bread by inserting a toothpick into the center. It should come out clean.

Bulgar Wheat Muffins

These muffins are a great way to sneak in some extra fiber and nutrients. They're also a great way to use up leftover cooked bulgar wheat.

1. Combine cooked bulgar wheat with flour, sugar, baking powder, salt, and milk. You can also add some chopped fruit, nuts, or seeds for extra flavor.
2. Pour the batter into greased muffin tins. Fill the muffin tins about two-thirds full.
3. Bake the muffins in a preheated oven at 350°F (175°C) for about 20-25 minutes, or until they're golden brown and a toothpick inserted into the center comes out clean. You can check the doneness of the muffins by lightly pressing on the top. They should spring back when pressed.

(Part 7) FAQs

Q: Can I use bulgar wheat in place of couscous?

A: Absolutely! They have a similar texture and can be used in many of the same dishes. You can use them interchangeably in salads, soups, and other recipes. For a bit more texture, I might cook the bulgar for a bit longer than I would couscous, but that’s up to personal preference. It’s a great option if you’re looking for a slightly more hearty alternative to couscous.

Q: What does bulgar wheat taste like?

A: It has a nutty and slightly earthy flavor. It’s not overly strong, so it pairs well with a variety of ingredients, herbs, and spices. It’s a great blank canvas for flavors.

Q: Can I cook bulgar wheat ahead of time?

A: Yes! You can cook bulgar wheat up to 3 days in advance and store it in an airtight container in the refrigerator. Just be sure to give it a good fluff before you use it. This is a great time-saving tip for busy weeknights.

Q: How long does bulgar wheat last in the fridge?

A: Once it’s cooked, bulgar wheat will last for 3-4 days in the fridge. I find that the texture can be a little less appealing after about 3 days, but it’s still good.

Q: Can I freeze cooked bulgar wheat?

A: Yes! You can freeze cooked bulgar wheat for up to 3 months. Just thaw it in the fridge overnight before you use it. This is a great way to have a quick and easy meal ready to go when you need it.

(Part 8) A Final Word on Bulgar Wheat

So, there you have it. I hope this guide has inspired you to give bulgar wheat a go. It's a fantastic grain that's both healthy and delicious. It can be used in so many different ways, and it’s a real budget-friendly option. I love to use it in salads, as a base for pilafs and stuffed peppers, and even in breakfast bowls. It’s a versatile and delicious addition to any kitchen.

Once you’ve explored these different recipes, I encourage you to get creative and experiment with your own flavor combinations. You can use bulgar wheat to add texture and nutrition to all sorts of dishes. I can’t wait to see what you come up with!