HOW TO COOK BULGUR WHEAT
Your ultimate guide for how to cook bulgur wheat perfectly every time! Bulgur is one of my favorite super grains used often in Mediterranean cooking. This nutritious, versatile grain is delicious in tabouli, kibbeh, in soups or stews, or alongside your favorite protein! I've included instructions for preparing both coarse and fine bulgur wheat.
Provided by Suzy Karadsheh
Categories Side Dish
Number Of Ingredients 8
Steps:
- Rinse 1 cup of bulgur and drain well.
- In a medium saucepan, bring 1 1/2 cups of low-sodium broth (or water) to a boil. Stir in the drained bulgur and olive oil (if using). Season with a big dash of kosher salt.
- Allow the liquid to bubble again, then turn the heat down. Cover and let simmer for about 12 minutes or until the bulgur is tender and has fully absorbed the liquid.
- Remove from the heat and let stand, covered, for another 10 minutes (leave it alone).
- Fluff with a fork and garnish with parsley before serving.
- Place 1 cup of dry fine bulgur grains in a large bowl. Pour 2 cups of hot water on top.
- Set it aside for 10 to 12 minutes to soak. Once the bulgur has soaked all the water, you can fluff it and serve it or use it in tabouli or otherwise.
Nutrition Facts : Calories 100.4 kcal, Carbohydrate 17.7 g, Protein 2.9 g, Fat 2.6 g, SaturatedFat 0.4 g, Sodium 7 mg, Fiber 4.3 g, Sugar 0.1 g, UnsaturatedFat 2.1 g, ServingSize 1 serving
25 EASY WAYS TO COOK WITH BULGUR
Get a boost of goodness with these easy and nutritious bulgur recipes. They're low-calorie, nutrient-dense, high in fiber, and ideal for families.
Provided by insanelygood
Categories Recipe Roundup
Number Of Ingredients 25
Steps:
- Select your favorite recipe.
- Organize all the required ingredients.
- Prep a delicious recipe in 30 minutes or less!
Nutrition Facts :
BULGUR WHEAT TABBOULEH
This bulgur wheat tabbouleh is the easiest vegan side dish ever and takes just a few ingredients. Pair with hot falafels, hummus and crisp pitta bread
Provided by John Torode
Categories Side dish
Time 15m
Yield as a side dish
Number Of Ingredients 9
Steps:
- Soak 120g fine bulgur wheat in cold water for 15 mins. Drain well, put in a bowl and mix with 75ml olive oil and 4 tbsp lemon juice. Cover and leave for 30 mins to soften. When ready to serve, deseed and finely chop 5 tomatoes and add with 4 finely sliced spring onions and a good handful each of chopped flat-leaf parsley and chopped mint leaves. Finally, stir in another 75ml olive oil and 4-5 tbsp lemon juice and season well.
Nutrition Facts : Calories 305 calories, Fat 25 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 14 grams carbohydrates, Sugar 2 grams sugar, Fiber 4 grams fiber, Protein 3 grams protein, Sodium 0.1 milligram of sodium
GARLIC & HERB BULGUR WHEAT
This summer salad makes a hearty side dish for a picnic or barbecue, and it's low fat too
Provided by Good Food team
Categories Lunch, Side dish
Time 20m
Number Of Ingredients 5
Steps:
- Cook the bulgur wheat in boiling salted water for 15 mins or until tender, adding the peas for the final 3 mins of cooking.
- Make the dressing by combining the oil, lemon juice and seasoning. Stir the herbs through the drained bulgur wheat and peas with the dressing.
Nutrition Facts : Calories 218 calories, Fat 1 grams fat, Carbohydrate 45 grams carbohydrates, Sugar 2 grams sugar, Fiber 3 grams fiber, Protein 9 grams protein, Sodium 0.01 milligram of sodium
HARISSA-SPICED CHICKEN WITH BULGUR WHEAT
This spicy harrissa dish will bring the taste of Morocco to your home
Provided by Good Food team
Categories Dinner, Main course, Snack, Supper
Time 30m
Number Of Ingredients 9
Steps:
- Rub 1 tbsp harissa paste over the chicken. Heat the oil in a deep non-stick pan, then fry the chicken for about 3 mins on each side, until just golden (it won't be cooked through at this stage). Remove and set aside.
- Add the onions, then gently fry for 5 mins until soft. Tip in the pine nuts and continue cooking for another few mins until toasted. Tip in the apricots, bulgur and stock, then season and cover. Cook for about 10 mins until the stock is almost absorbed.
- Return the chicken to the pan, re-cover and cook for 5 mins on a low heat until the liquid has been absorbed and the chicken is cooked through. Fluff up the bulgur with a fork and scatter with the coriander to serve.
Nutrition Facts : Calories 536 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 65 grams carbohydrates, Sugar 8 grams sugar, Fiber 2 grams fiber, Protein 49 grams protein, Sodium 1.06 milligram of sodium
BULGUR WHEAT WITH CARROTS & HAZELNUTS
Give your salad great texture by adding pumpkin seeds, sultanas and hazelnuts to wheat cooked in stock
Provided by Good Food team
Categories Buffet, Side dish
Time 10m
Number Of Ingredients 8
Steps:
- Put the bulgur and sultanas in a bowl and pour over the hot stock. Cover with cling film and leave for 20-30 mins for the liquid to be absorbed. Once absorbed, run a fork through the grains to separate. Leave to cool.
- Add the carrots, pumpkin seeds, hazelnuts, lemon juice and rapeseed oil, and season. Mix well and transfer to a large serving bowl.
Nutrition Facts : Calories 451 calories, Fat 18 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 62 grams carbohydrates, Sugar 16 grams sugar, Fiber 10 grams fiber, Protein 11 grams protein, Sodium 0.2 milligram of sodium
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