When it comes to cooking with whole grains, bulgur wheat is a versatile and nutritious option that deserves more attention. This ancient grain has been a staple in Middle Eastern cuisine for centuries, and its nutty flavor and chewy texture make it an excellent addition to a wide range of dishes. From hearty stews and salads to flavorful bowls and wraps, bulgur wheat is a great way to add fiber, protein, and minerals to your meals.
In this article, we’ll explore 20 mouthwatering recipes that showcase the many faces of bulgur wheat. Whether you’re in the mood for something classic and comforting or bold and adventurous, these dishes are sure to inspire your culinary creativity. So let’s dive in and discover the incredible world of bulgur wheat!
Mediterranean Bulgur Wheat Salad
Mediterranean Bulgur Wheat Salad Recipe
Experience the flavors of the Mediterranean with this nutritious and refreshing salad, perfect for a quick lunch or dinner.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– 1/2 cup chopped fresh parsley
– 1/2 cup chopped fresh mint
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– 1 lemon, cut into wedges
Instructions:
1. Rinse the bulgur wheat in a fine-mesh strainer under cold water. Cook according to package instructions using 2 cups of water.
2. In a large bowl, whisk together olive oil, garlic, parsley, mint, and feta cheese (if using).
3. Once the bulgur wheat is cooked, fluff it with a fork and add it to the bowl. Season with salt and pepper to taste.
4. Serve warm or at room temperature, garnished with lemon wedges.
Cooking Time: 20 minutes
Spicy Bulgur Wheat Stuffed Peppers
Add a flavorful twist to traditional stuffed peppers with this recipe that combines the nutty goodness of bulgur wheat with the spicy kick of red pepper flakes.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked bulgur wheat
– 1/2 cup black beans, cooked and rinsed
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 1/4 teaspoon red pepper flakes (or more to taste)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes. Place in a baking dish.
3. In a large bowl, combine cooked bulgur wheat, black beans, cilantro, olive oil, onion, garlic, cumin, smoked paprika, salt, and pepper.
4. Stuff each pepper with the bulgur mixture, filling to the top.
5. Sprinkle red pepper flakes on top of each pepper.
6. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Herbed Bulgur Wheat Pilaf
This fragrant pilaf is a flavorful twist on traditional bulgur dishes, infused with the brightness of fresh herbs and the warmth of aromatic spices.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– Fresh parsley, basil, and dill, chopped (about 1 tablespoon each)
– Lemon wedges, for serving (optional)
Instructions:
1. In a medium saucepan, heat the olive oil over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the cumin, paprika, salt, and pepper.
5. Add the bulgur wheat and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 20-25 minutes or until the liquid is absorbed and the grains are tender.
6. Fluff the pilaf with a fork and stir in the chopped fresh herbs.
7. Serve hot, garnished with additional fresh herbs and lemon wedges if desired.
Cooking Time: 25 minutes
Bulgur Wheat and Chickpea Stew
A hearty and nutritious stew that combines the nutty flavor of bulgur wheat with the creamy texture of chickpeas.
Ingredients:
– 1 cup bulgur wheat, rinsed and drained
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 4 cups vegetable broth
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, and smoked paprika; cook for 1 minute.
4. Add the bulgur wheat and cook, stirring constantly, for 2-3 minutes or until lightly toasted.
5. Add the chickpeas, vegetable broth, salt, and pepper; bring to a boil.
6. Reduce heat to low and simmer, covered, for 20-25 minutes or until the bulgur wheat is tender.
Cooking Time: 25-30 minutes
Lemon Garlic Bulgur Wheat Bowl
Brighten up your mealtime with this refreshing and flavorful Bulgur Wheat Bowl, infused with the zesty goodness of lemon and garlic.
Ingredients:
– 1 cup Bulgur wheat
– 2 cups water
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt, to taste
– Fresh parsley or cilantro leaves, for garnish (optional)
Instructions:
1. Rinse the Bulgur wheat and soak it in water for at least 4 hours or overnight.
2. Drain and rinse the Bulgur wheat again.
3. In a medium saucepan, combine the Bulgur wheat, 2 cups of fresh water, garlic, lemon juice, and olive oil.
4. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes or until the liquid is absorbed and the Bulgur wheat is tender.
5. Fluff with a fork and season with salt to taste.
6. Garnish with fresh parsley or cilantro leaves, if desired.
Cooking Time: 25 minutes
Bulgur Wheat Tabbouleh with Fresh Herbs
This traditional Middle Eastern salad is a refreshing twist on the classic tabbouleh, featuring nutty bulgur wheat and a medley of fresh herbs. Perfect for a light lunch or as a side dish.
Ingredients:
– 1 cup cooked bulgur wheat
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint leaves
– 1/4 cup chopped scallions (green onions)
– 1/4 cup chopped cilantro
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper, to taste
Instructions:
1. In a large bowl, combine cooked bulgur wheat, parsley, mint leaves, scallions, and cilantro.
2. Squeeze the lemon juice over the mixture and toss to combine.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately, garnished with additional fresh herbs if desired.
Cooking Time: 10 minutes
Bulgur Wheat and Lentil Soup
This warming soup is a perfect comfort food for any time of the year, packed with nutritious bulgur wheat, lentils, and aromatic spices.
Ingredients:
– 1 cup bulgur wheat
– 1 cup red or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 teaspoon cumin
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until tender.
2. Add the bulgur wheat, lentils, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the grains are cooked through.
3. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 45-50 minutes
Bulgur Wheat and Vegetable Stir-Fry
A flavorful and nutritious stir-fry recipe that combines the nutty taste of bulgur wheat with a variety of colorful vegetables. This dish is perfect for a quick and easy weeknight dinner.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 small zucchini, sliced
– 1 cup mixed vegetables (such as cherry tomatoes, carrots, and snap peas)
– Salt and pepper to taste
– Optional: soy sauce or tamari for added flavor
Instructions:
1. Cook the bulgur wheat according to package instructions using 2 cups of water or vegetable broth.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the sliced onion and cook until softened, about 3-4 minutes.
4. Add the minced garlic and cook for an additional minute.
5. Add the sliced bell pepper and zucchini, cooking until tender, about 4-5 minutes.
6. Add the mixed vegetables and cooked bulgur wheat to the skillet. Stir-fry until everything is well combined.
7. Season with salt and pepper to taste. If desired, add soy sauce or tamari for added flavor.
Cooking Time: 20-25 minutes
Bulgur Wheat and Feta Stuffed Tomatoes
Savor the sweetness of summer with this refreshing twist on traditional stuffed tomatoes. Fresh bulgur wheat, crumbly feta cheese, and fragrant herbs create a delightful harmony in these Mediterranean-inspired bites.
Ingredients:
– 4 large tomatoes
– 1/2 cup cooked bulgur wheat
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the tomatoes and scoop out the insides.
3. In a bowl, mix together cooked bulgur wheat, crumbled feta cheese, minced garlic, and chopped parsley.
4. Stuff each tomato with the bulgur-feta mixture, dividing it evenly among the four tomatoes.
5. Drizzle the tops with olive oil and season with salt and pepper to taste.
6. Place the stuffed tomatoes on a baking sheet and bake for 20-25 minutes or until the tomatoes are tender.
Cooking Time: 20-25 minutes
Bulgur Wheat Breakfast Porridge with Berries
Start your day with a delicious and wholesome breakfast porridge made with bulgur wheat, fresh berries, and a hint of sweetness.
Ingredients:
• 1 cup cooked bulgur wheat
• 1/2 cup water or milk (dairy or non-dairy)
• 1 tablespoon honey or maple syrup (optional)
• 1/4 teaspoon salt
• 1/2 cup mixed berries (fresh or frozen, thawed)
• Pinch of vanilla powder (optional)
Instructions:
1. In a medium saucepan, combine cooked bulgur wheat and water or milk. Heat over medium heat, stirring occasionally.
2. Bring the mixture to a simmer and cook for 5-7 minutes or until the porridge has thickened slightly.
3. Add honey or maple syrup (if using) and salt. Stir to combine.
4. Gently stir in mixed berries. Cook for an additional 1-2 minutes, allowing the flavors to meld together.
5. Serve warm, garnished with a sprinkle of vanilla powder (if desired).
Cooking Time: 10-12 minutes
Enjoy your nutritious and delicious bulgur wheat breakfast porridge with berries!
Bulgur Wheat and Spinach Casserole
A hearty and nutritious casserole that combines the nutty flavor of bulgur wheat with the freshness of spinach. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water
– 1 tablespoon olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 package frozen spinach, thawed and drained
– 1 cup grated cheddar cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook bulgur wheat according to package instructions using the recommended water ratio.
3. In a large skillet, heat olive oil over medium-high heat. Add chopped onion and cook until translucent, about 3-4 minutes. Add minced garlic and cook for an additional minute.
4. Stir in thawed spinach until wilted.
5. In a large mixing bowl, combine cooked bulgur wheat, spinach mixture, and grated cheese. Season with salt and pepper to taste.
6. Transfer the mixture to a 9×13 inch baking dish and bake for 25-30 minutes or until the casserole is lightly browned on top.
Cooking Time: 25-30 minutes
Bulgur Wheat and Roasted Vegetable Salad
A hearty and healthy salad that combines the nutty flavor of bulgur wheat with the natural sweetness of roasted vegetables.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– Salt and pepper to taste
– Optional: feta cheese, chopped fresh parsley or cilantro for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cook the bulgur wheat according to package instructions using 2 cups of water or broth.
3. Toss the sweet potato, red bell pepper, and zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 30-35 minutes, or until tender.
4. Fluff the cooked bulgur wheat with a fork.
5. Combine the roasted vegetables with the bulgur wheat in a large bowl.
6. Season with salt and pepper to taste. Add feta cheese, parsley, or cilantro if desired.
Cooking Time: 40-45 minutes
Bulgur Wheat and Chicken Skillet
Quick and flavorful, this one-pot skillet is perfect for a weeknight dinner.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 1 cup bulgur wheat
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– Optional: chopped bell peppers or other vegetables of your choice
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes.
3. Remove the chicken from the skillet and set aside.
4. Add the diced onion to the skillet and cook until translucent, about 3-4 minutes.
5. Add the garlic and paprika; cook for an additional minute.
6. Add the bulgur wheat and water to the skillet, stirring to combine.
7. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes or until the bulgur is tender.
8. Return the chicken to the skillet and stir to combine. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Bulgur Wheat and Avocado Wrap
A flavorful and nutritious wrap filled with the goodness of bulgur wheat, creamy avocado, and crunchy vegetables.
Ingredients:
– 1 cup cooked bulgur wheat
– 1 ripe avocado, mashed
– 1/2 red bell pepper, sliced
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 large flour tortilla (or whole wheat wrap)
Instructions:
1. In a medium bowl, combine cooked bulgur wheat, mashed avocado, sliced red bell pepper, and chopped cilantro.
2. Drizzle with olive oil and season with salt and pepper to taste.
3. Place the mixture onto one half of the tortilla, leaving a 1-inch border around the edges.
4. Fold the other half of the tortilla over the filling to form a neat wrap.
5. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 10 minutes (preparing the bulgur wheat and chopping vegetables)
Bulgur Wheat and Mushroom Risotto
This hearty risotto recipe combines the nutty flavor of bulgur wheat with earthy mushrooms, resulting in a comforting and filling dish perfect for a chilly evening.
Ingredients:
– 1 cup bulgur wheat
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 cloves garlic, minced
– 1/2 cup grated Parmesan cheese
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the sliced mushrooms and minced garlic; cook until the mushrooms release their liquid and start to brown, about 5-6 minutes.
4. Stir in the bulgur wheat and cook for 1-2 minutes, or until lightly toasted.
5. Add the warmed broth, 1/2 cup at a time, stirring continuously and allowing each portion to be absorbed before adding the next.
6. After 20-25 minutes of cooking, the risotto should be creamy and tender. Stir in the Parmesan cheese; season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Bulgur Wheat and Black Bean Tacos
This recipe combines the nutty flavor of bulgur wheat with the hearty texture of black beans, all wrapped up in a crispy taco shell. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 1 cup cooked bulgur wheat
– 1 can black beans, drained and rinsed
– 1 small onion, diced
– 1 clove garlic, minced
– 1 tablespoon olive oil
– 2 tablespoons lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
– 6-8 taco shells
– Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. In a medium bowl, combine cooked bulgur wheat, black beans, onion, garlic, olive oil, lime juice, and cumin. Mix well.
2. Warm the taco shells according to package instructions.
3. Spoon about 1/4 cup of the bulgur mixture into each shell.
4. Top with your desired toppings, if using.
5. Serve immediately and enjoy!
Cooking Time: 10-15 minutes
Bulgur Wheat and Sweet Potato Hash
A hearty and flavorful side dish that combines the nutty goodness of bulgur wheat with the natural sweetness of sweet potatoes.
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1 cup bulgur wheat
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: paprika, chili flakes, or other spices of your choice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add chopped onion and cook for 5 minutes, or until translucent.
4. Add minced garlic and cook for an additional minute.
5. Add cooked sweet potatoes to the skillet and stir to combine with the onion mixture.
6. Add bulgur wheat and stir to combine. Cook for 2-3 minutes, or until heated through.
7. Season with salt, pepper, and any desired spices.
Cooking Time: 30-35 minutes
Bulgur Wheat and Kale Soup
This warm and comforting soup is a perfect blend of nutritious bulgur wheat, curly kale, and aromatic spices. It’s an ideal meal for a chilly evening or a quick lunch option.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 2 cups curly kale, stems removed and chopped
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– Optional: 1/4 cup grated cheddar cheese for serving
Instructions:
1. In a large pot, bring the water to a boil. Add the bulgur wheat, reduce heat, cover, and simmer for 20-25 minutes or until the grains are tender.
2. Heat the olive oil in a skillet over medium-high. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the chopped kale, cumin, smoked paprika, salt, and pepper. Cook until the kale is wilted, about 5-7 minutes.
5. Combine the cooked bulgur wheat and kale mixture. Simmer for 5 minutes to allow the flavors to meld.
6. Serve hot, topped with grated cheddar cheese if desired.
Cooking Time: 45-50 minutes
Bulgur Wheat and Shrimp Paella
Paella, the classic Spanish dish, gets a nutritious twist with the addition of bulgur wheat and succulent shrimp.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 pound large shrimp, peeled and deveined
– 1 teaspoon smoked paprika
– 1/2 teaspoon saffron threads, soaked in 1 tablespoon hot water
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Rinse the bulgur wheat and soak it in water or broth for at least 30 minutes.
2. Heat the olive oil in a large paella pan or skillet over medium-high heat.
3. Add the diced onion and cook until translucent, about 3-4 minutes.
4. Add the garlic, shrimp, smoked paprika, saffron mixture, salt, and pepper. Cook for an additional 2-3 minutes.
5. Drain the bulgur wheat and add it to the pan, stirring to combine with the other ingredients.
6. Reduce heat to low and simmer for 10-15 minutes or until the liquid is absorbed and the bulgur wheat is tender.
Cooking Time: 20-25 minutes
Bulgur Wheat and Pumpkin Curry
Warm up with this aromatic and nutritious curry that combines the nutty flavor of bulgur wheat with the sweetness of roasted pumpkin.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water or vegetable broth
– 1 small pumpkin (about 1 lb), peeled, seeded, and cubed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– Salt and pepper, to taste
– Optional: yogurt or sour cream for serving
Instructions:
1. Cook the bulgur wheat according to package instructions using water or broth.
2. Preheat oven to 400°F (200°C). Toss pumpkin cubes with a drizzle of oil, salt, and pepper. Roast for 30-40 minutes, or until tender.
3. In a large skillet, sauté onions and garlic until softened. Add cumin and curry powder; cook for 1 minute.
4. Add roasted pumpkin to the skillet and stir to combine with onion mixture.
5. Fluff cooked bulgur wheat with a fork. Stir in pumpkin mixture and season with salt and pepper.
6. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: 45-50 minutes
Summary
Discover the delicious world of bulgur wheat recipes! In this collection, you’ll find 20 mouth-watering dishes that showcase the versatility and nutrition of this ancient grain. From Mediterranean-inspired salads to hearty stews and risottos, there’s something for everyone. Try your hand at a Spicy Bulgur Wheat Stuffed Pepper, or go for a comforting Bulgur Wheat and Lentil Soup. For a quick lunch, whip up a Bulgur Wheat and Avocado Wrap, or start the day with a nutritious Bulgur Wheat Breakfast Porridge. Get creative and enjoy the flavor and health benefits of bulgur wheat!
