Guide · Yado Market Blog
Bulgur wheat is a quick-cooking whole grain made from cracked, pre-cooked wheat. It is the grain in tabbouleh and kisir, and in Haiti it is cooked like rice as blé. Here is what bulgur is, fine vs coarse, how to cook it, and two easy salads.
Quick answer: how to cook bulgur
- Fine bulgur: pour 1 cup boiling water over 1 cup bulgur, cover 15 minutes, fluff.
- Coarse bulgur: simmer 1 cup bulgur in 2 cups water or stock, covered, 12 to 15 minutes, then rest 10 minutes.
15 min
Cooking time
1 : 2
Coarse bulgur to water
3 cups
Cooked from 1 cup dry
Whole
Whole grain wheat
Know your ingredient
What Is Bulgur Wheat?
Bulgur is whole wheat that has been boiled (parboiled), dried and then cracked into small pieces [1]. Because it is already cooked once, it only needs soaking or a short simmer. It is a whole grain, since the bran and germ stay in [2]. It has a mild, nutty taste and a light, chewy bite.
Bulgur vs Cracked Wheat vs Couscous
Bulgur
Wheat that is pre-cooked, then cracked. Cooks in 10 to 15 minutes.
Cracked wheat
Raw wheat that is cracked but not pre-cooked. Takes longer to cook.
Couscous
Tiny pasta made from semolina flour, not a whole grain kernel. Try Ziyad couscous.
Quinoa
A seed, not wheat, and gluten-free. Bulgur contains gluten.
Shop
Bulgur at Yado Market
Pick up at 1651 E 87th St in Chicago, get local delivery, or order for shipping anywhere in the U.S.
Big 4 lb bag
Madame Gougousse Bulgur Wheat
The Haitian favorite for blé. Cracked bulgur that cooks like rice.
Shop · $7.99
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Fine vs Coarse Bulgur: Which to Use
Bulgur is sold by grind size, often numbered #1 (fine) to #4 (extra coarse) [1]. The finer it is, the less cooking it needs.
Fine (#1)
Soak only, no cooking. Best for tabbouleh, kisir and kibbeh.
Medium (#2)
Soak longer or simmer briefly. Good in salads, stuffings and soups.
Coarse (#3 and #4)
Simmer like rice. Best for pilaf, Haitian blé, and as a side for stews.
Step by step
How to Cook Bulgur Wheat
1 cup of dry bulgur makes about 3 cups cooked, enough for 3 to 4 side servings.
1. Rinse
Rinse the bulgur in a sieve to wash off dust. Fine bulgur can skip this.
2. Fine
Pour 1 cup boiling water over 1 cup fine bulgur. Cover and leave 15 minutes.
3. Coarse
Bring 2 cups water or stock and a pinch of salt to a boil. Add 1 cup coarse bulgur, cover and simmer on low 12 to 15 minutes.
4. Rest
Turn off the heat, keep covered 10 minutes, then fluff with a fork.
Troubleshooting
Tips for Fluffy Bulgur
Mushy?
Too much water or too long. Next time use a little less water and stop at 12 minutes.
Still hard?
Add 2 to 3 tablespoons hot water, cover and wait 5 more minutes.
More flavor?
Toast the dry bulgur in a little oil or butter with onion for 2 minutes before adding liquid.
Haitian blé
Cook coarse bulgur like rice, with oil, garlic, onion and herbs. Serve with bean sauce (sòs pwa) or stew.
Recipe
Tabbouleh (Lebanese Parsley Salad)
Real tabbouleh is mostly parsley, with just a little fine bulgur. Serves 4.
Ingredients
- ½ cup fine bulgur
- 2 large bunches flat-leaf parsley, finely chopped
- ½ cup fresh mint, chopped
- 3 tomatoes, finely diced
- 4 green onions, sliced
- ⅓ cup lemon juice and ⅓ cup olive oil
- Salt and black pepper
Method
- Soak the bulgur in ½ cup hot water for 15 minutes, then squeeze dry.
- Mix the parsley, mint, tomato and green onion in a big bowl.
- Add the bulgur, lemon juice, olive oil, salt and pepper. Toss well.
- Rest 10 minutes and taste. Add more lemon if you like it sharp.
Recipe
Kisir (Turkish Bulgur Salad)
Kisir is the opposite of tabbouleh: mostly bulgur, colored red with tomato and pepper paste. Serves 4 to 6.
- Pour 1 cup boiling water over 1 cup fine bulgur. Cover 15 minutes.
- Stir in 2 tbsp tomato paste and 1 tbsp red pepper paste (or more tomato paste plus chili flakes) while warm, and knead with a spoon until red all through.
- Cool, then add ¼ cup olive oil, juice of 1 lemon (or 1 tbsp pomegranate molasses), salt and cumin.
- Fold in 4 green onions, 1 cup chopped parsley, a little mint, and a diced tomato and cucumber.
- Serve cool, scooped into lettuce leaves.
Good to know
Bulgur Nutrition Facts
According to USDA data, 1 cup of cooked bulgur (182 g) has about 151 calories, 5.6 g protein and 8.2 g fiber [3]. That is far more fiber than the same amount of cooked white rice [4]. Bulgur is wheat, so it contains gluten and is not suitable for anyone who must avoid gluten or wheat.
Frequently Asked Questions
What is bulgur wheat?
Whole wheat kernels that have been boiled, dried and cracked. It cooks fast because it is already pre-cooked.
How do you prepare bulgur wheat?
Soak fine bulgur in an equal amount of boiling water for 15 minutes. Simmer coarse bulgur in twice its volume of water for 12 to 15 minutes, then rest it 10 minutes.
Is bulgur wheat healthier than rice?
It is a whole grain and has much more fiber than white rice, with a similar number of calories per cup [3][4]. It contains gluten, though, while rice does not.
Which is healthier, quinoa or bulgur?
They are close. Bulgur has more fiber per cooked cup and fewer calories, while quinoa has a bit more protein and is gluten-free. Pick bulgur for tabbouleh and pilaf, quinoa if you avoid gluten.
Who should not eat bulgur wheat?
Anyone with celiac disease, a gluten intolerance or a wheat allergy, since bulgur is wheat.
Where can I buy bulgur wheat near me?
At Yado Market, 1651 E 87th St, Chicago, with pickup, local delivery, or shipping anywhere in the U.S.
Ready to Cook Bulgur?
Fluffy pilaf, Haitian blé, tabbouleh or kisir, all from one bag in about 15 minutes.