Back to Basics: Bulgur Wheat

Bulgur Wheat has a wonderful light nutty taste! It is a staple in Middle Eastern and Mediterranean cuisine. It is a nutrient dense whole grain that is high in fiber and protein (but a little less than quinoa or Farro). It is one of my “go-to” side dish that is ridiculously quick to make: it takes all of 5 minutes! I also like to use bulgur wheat in my Stuffed Portabello Mushroom and my Mexican Stuffed Bell Peppers and my wonderful whole grain stuffing. Of course I love it in my Tabbouleh Salad.

I like to use Bob’s Red Mills Golden Bulgur wheat (click here for package and nutritional panel) but you can also use red or dark Bulgur wheat with the exact same basic prep!

Cook time: 5 mins
Serves: 2 cups cooked

1 cup bulgur wheat (dry)
1⅓ cup water

1. Bring the water to a boil in a small saucepan.
2. Add the bulgur wheat and cook, uncovered for 5 minutes.
3. Turn off the stove and cover for 5 minutes or until ready to serve.

This post originally appeared on

By Catherine Katz, Ph.D.| February 27, 2018
Categories:  Recipes
Keywords:  Cuisinicity

About the Author

Catherine Katz, Ph.D.

Catherine Katz, Ph.D.

Catherine is the founder of Cuisinicity- Love the Food That Loves You Back, a website where good food and good health come together in a way that is feasible for today’s busy families, as it has been for hers (Catherine and her husband, Nutrition expert Dr David L. Katz, have 5 children!). Catherine’s recipes have been widely featured in national media, including ABC News, O Magazine, Eating Well, Prevention Magazine, Woman’s World, Fitness, Shape, and many others. She is the co-creator of the Nutrition Detectives™ food label literacy program, now in use by thousands of schools all over the world and has collaborated in the production of other health promotion programming, including the Unjunk Yourself® music video program.


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