How to Cook With Bulgar Wheat

Bulgur wheat is partially pre-cooked, which makes it quick and easy to work with.

Bulgur (or "bulgar") wheat is whole wheat that has been parboiled and dried and cracked. The parboiling of the bulgur wheat makes it fast to cook or, if soaked in water, it doesn't need to be cooked when mixed with other ingredients. Bulgur wheat typically comes in different grind sizes: fine, medium and coarse. Commonly used in Middle Eastern and Mediterranean dishes, bulgur wheat can also be used to stretch meat or make soup.

Things You'll Need

• Easy Tabouli Salad:
• 3/4 cup bulgur
• 3 cups water
• 3 bunches flat-leafed parsley, finely chopped
• 2 tomatoes, seeded and chopped
• 4 to 6 scallions, finely chopped
• 1/2 cup lemon juice
• Salt, to taste
• Pepper, to taste
• 1/2 cup olive oil
• Beef and Bulgur Burgers:
• 2 cups water
• 1 cup bulgur wheat
• Canola oil, for grill
• 1 1/4 lbs. lean ground beef
• 1/2 cups parsley, chopped
• 1 tsp. ground cumin
• 1/2 tsp. ground cinnamon
• 1/2 tsp. ground allspice
• 3/4 cup red onion, finely chopped
• 6 hamburger buns
• Tomato Bulgur Soup:
• 4 cups vegetable broth
• 1 small yellow onion, finely chopped
• 1 clove garlic, finely chopped
• 1 tsp. ground coriander
• 1 (14-oz.) can diced tomatoes
• 1 tbsp. fresh lemon juice
• 2 tbsp. fresh parsley leaves, chopped
• 1 tbsp. feta cheese crumbles (optional)

Instructions

Easy Tabouli Salad

1. Soak the bulgur in the water for about 20 to 30 minutes, then drain.

2. Pour the bulgur onto a clean, dry rag to squeeze out as much water as possible. Return bulgur to the bowl.

3. Mix in the parsley, tomatoes, scallions, lemon juice, salt and pepper. Mix until well blended. Let sit for 15 to 20 minutes, allowing the flavors to absorb into the bulgur wheat.

4. Taste and adjust seasonings to your taste. Stir in the olive oil and serve chilled or at room temperature.

Beef and Bulgur Burgers

1. Pour bulgur into a pot of boiling water and cover. Reduce the heat and allow the bulgur to simmer on medium-low heat until the water is absorbed, about 10 minutes.

2. Remove the pot from the heat and let sit for five minutes. Fluff the bulgur with a fork and set it aside to cool.

3. Heat the grill to a medium-high heat. Grease the grill grates with vegetable oil using tongs and a paper towel.

4. Combine the bulgur, beef, parsley, cumin, cinnamon, allspice and chopped onion together in a large bowl. Mix until well combined.

5. Form the mixture into six even-sized patties. Season with salt and pepper.

6. Place the burgers on the grill and let cook about five to seven minutes per side. Burgers should be dark brown and cooked through. Serve the burgers on toasted burger buns with your favorite toppings.

Lentil and Bulgur Soup

1. Boil half a cup of vegetable broth to simmer over medium-high heat.

2. Add the onion and garlic and cook for about five minutes. Mix in the coriander and cinnamon and cook for one minute.

3. Add the bulgur and cook for 30 seconds, stirring continuously.

4. Add the rest of the vegetable broth into the pot along with the tomatoes and stir. Bring the soup to a boil, then reduce the heat to low.

5. Cover and simmer for 10 to 12 minutes until bulgur is tender. Mix in the lemon juice and garnish with parsley and feta if you would like.

Tips & Warnings

• Do not boil bulgur for longer than 10 or 15 minutes or it will start to become mushy, since bulgur is already partially cooked to begin with.

References

• Sunnyland Mills: About Bulgur Wheat
• What's 4 Eats: Tabouli
• Whole Foods Market: Beef and Bulgur Burger
• Whole Foods Market: Tomato Bulgur Soup with Warm Spices

Resources

• Recipe Tips: Cooking Bulgur Wheat
• The Kitchn: Super Quick Meals: Try Recipes with Bulgur Wheat