What is Bulgur Wheat?

Bulgur is much more than just tabbouleh—here's everything you should know about this versatile and often overlooked grain.

What exactly is Bulgur Wheat?

Bulgur is a quick-cooking, highly versatile whole grain made from cracked wheat. It’s parboiled and dried, which makes it cook faster than other wheat varieties.

A staple in many cuisines, particularly in the Middle East and Mediterranean, bulgur is famously used in dishes like tabbouleh, a finely chopped salad from the region.

Bulgur Wheat vs. Cracked Wheat

Although bulgur and cracked wheat are often mistaken for one another due to their similar appearance, the key difference lies in the preparation. Bulgur is parboiled, whereas cracked wheat is not, meaning bulgur cooks faster and has a longer shelf life.

What Does Bulgur Taste Like?

Bulgur has a mild, nutty flavor and a chewy texture when cooked. Available in various grinds, from fine to coarse, it offers versatility in dishes.

Bulgur's Nutritional Profile

Bulgur undergoes minimal processing compared to more refined wheats, preserving its nutritional benefits. Packed with fiber (one serving provides 30% of your daily recommended intake), it supports digestive and heart health. It's also loaded with manganese, iron, and magnesium.

With relatively few calories and high fiber, bulgur is an excellent food choice for weight management or weight loss.

Bulgur Alternatives

• Cracked wheat: Cracked wheat is definitely your best bet. Bulgur and cracked wheats are essentially the same thing, minus the parboiling. Just account for the extra time cracked wheat will take to cook.
• Quinoa: A similar texture makes quinoa a perfectly adequate substitute for bulgur, especially if you're making tabbouleh. You don't have to adjust your recipe time because quinoa and bulgur take about the same time to prepare.
• Couscous: Same goes for couscous—cracked wheat is still the best match, but it can serve as a decent stand-in. Like quinoa and bulgur, couscous cooks quickly.

How to Prepare Bulgur

Get the recipe: Roasted Vegetable Buddha Bowl

Cooking bulgur is incredibly easy:

1. Combine 1 cup of bulgur with 2 cups of water in a pot.
2. Bring to a boil.
3. Cover the pot and reduce to a simmer. It’s done when tender, usually in 10–15 minutes.

Some recipes skip the stove altogether—just soak the bulgur in a bowl with boiling water, let it sit for about an hour, then drain.

How to Store Bulgur

Store uncooked bulgur in an airtight container at room temperature, where it will stay fresh for over a year. After cooking, refrigerate leftovers in an airtight container and use within 3 to 4 days. For longer storage, you can freeze cooked bulgur for up to a year.