Bulgur

What Is Bulgur?

Bulgur is a staple grain in Anatolian and Middle Eastern cooking, made by boiling and drying wheat kernels, partially removing their bran, and then cracking them. Because it is parboiled, it retains more fiber and nutrients than white rice.

It is sold in different grinds, from fine to coarse: fine bulgur is used in recipes such as meatballs and kısır (Turkish bulgur salad), while coarse bulgur is used for pilaf and stuffed-dish fillings.

Bulgur Nutrition

Per 100 g cooked, bulgur provides about 83 kcal of energy, 3.1 g of protein, and 4.5 g of fiber. Since it is a whole grain that has been processed, it has more fiber than white rice.

What Are the Benefits of Bulgur?

As a whole grain with fiber, bulgur is considered a more filling alternative to white rice as part of a balanced diet. Its low glycemic index has contributed to its traditional use as a grain that helps sustain energy for longer.

This is general information; bulgur is a food and is not a substitute for medical treatment. Because it is made from wheat, people with celiac disease should not eat bulgur.

How to Choose Bulgur

Good-quality bulgur should have a uniform, matte yellow-brown color; choose the grind (fine or coarse) that is right for the recipe.

• Choose fine (köftelik) bulgur for meatballs and kısır, and coarse (pilavlık) bulgur for pilaf.
• The package should contain few dusty particles or crumbs.
• Avoid bulgur with a musty smell or signs of moisture.

How to Store Bulgur

Dry bulgur keeps for up to 1 year in a sealed container in a cool, dark cupboard. Cooked bulgur can be stored in an airtight container in the refrigerator for 4–5 days.

How to Use Bulgur in the Kitchen

Coarse bulgur is cooked for pilaf and stuffed-dish fillings, while fine bulgur is used in cold or no-boil recipes such as kısır (Turkish bulgur salad) and meatballs.

How to Make Bulgur Pilaf

Add coarse bulgur to sautéed onion and tomato paste and cook briefly. Add hot water, then cook over low heat for 15–18 minutes, letting it steam until done.

How to Make Kısır (Turkish Bulgur Salad)

Soften fine bulgur by letting it steep with hot water in a covered container rather than boiling it. Mix it with tomato paste, tomatoes, peppers, parsley, and lemon juice, and serve cold.

What Recipes Use Bulgur?

Bulgur pilaf, kısır (Turkish bulgur salad), içli köfte (stuffed bulgur dumplings), stuffed vegetables with bulgur, and lentil-and-bulgur patties are among the most popular recipes.

Frequently Asked Questions

What is the difference between fine and coarse bulgur?

The difference is the grind: fine bulgur softens quickly and is used in meatballs and kısır (Turkish bulgur salad), while coarse bulgur is cooked and used in pilaf and stuffed dishes.

What is bulgur good for?

As a whole grain with fiber, bulgur is a good choice as part of a balanced diet. It is a food and is not claimed to cure any disease.

Is bulgur healthier than rice?

Because it is made from whole grain, bulgur generally contains more fiber than white rice; however, both grains can be part of a balanced eating plan.

Is bulgur gluten-free?

No. Bulgur is made from wheat and contains gluten; people with celiac disease or gluten sensitivity should not eat it.

How do you prepare bulgur without boiling it?

Fine bulgur can be softened without cooking by pouring boiling water over it and letting it steep in a covered container for 15–20 minutes. This method is used to make kısır (Turkish bulgur salad).