You’ll be delighted by the simplicity and nutritional value of these bulgur recipes. They’re not only low-calorie but also high in fiber, making them an excellent choice for families looking for healthy meal options. Bulgur is a type of ancient grain that has been widely used in Middle Eastern, West Asian, and Mediterranean cuisines for centuries. It’s made from dried, cracked wheat, which, when cooked, has a similar consistency to couscous or quinoa.
The flavor of bulgur is relatively mild, but it possesses a depth of flavor that’s often lacking in grains like rice, making it an excellent addition to salads, porridge, hearty stews, and many other dishes. If you’re eager to explore the versatility of this grain, start with these 25 fantastic bulgur recipes.
Bulgur Pilaf
Underlying the simplicity of this Lebanese pilaf lies a complex tapestry of flavors and textures that make it a truly satisfying meal. The presence of chickpeas and bulgur not only adds protein and fiber to the dish, but also contributes to its filling nature. Tomatoes, onions, and peppers bring a wealth of antioxidants and an explosion of flavors to each bite. Whether enjoyed on its own or paired with lemon chicken and yogurt sauce, this pilaf is sure to delight even the most discerning palate.
Bulgur Salad with Cucumbers, Red Peppers, Chickpeas, Lemon, and Dill
Keen to upgrade your salad game? This high-fiber, low-calorie delight is packed with nutrients and flavor, leaving you feeling full without the weight. The combination of nutty, earthy, and herbaceous notes creates a depth of flavor that’s far superior to plain old lettuce. Plus, it’s incredibly easy to prepare, making it an excellent choice as either a side dish or a standalone meal.
Bulgur Wheat, Sweet Potato, and Black Bean Gratin
Lying at the intersection of Middle Eastern and American Southwest flavors, this gratin is a true culinary gem. At its core, the dish relies on nutty bulgur as its main component, which is expertly combined with black beans, chipotles, tomatoes, cream, scallions, and broth to create a rich and savory flavor profile. The addition of sweet potato and cheese adds an extra layer of depth and indulgence, resulting in a truly decadent dining experience.
The harmonious balance of smokey, spicy, and filling flavors makes this dish a crowd-pleaser, and the fact that it’s vegetarian only adds to its appeal.
Mediterranean Bulgur Salad
Known for its vibrant flavors and inviting aroma, this summery salad is a culinary journey to the heart of the Mediterranean. The harmonious blend of bright herbs and fresh vegetables perfectly complements the hearty bulgur, creating a stunning visual effect with its array of colors. This refreshing salad is not only light and lemony but also ideal for your next outdoor dinner party, where it’s sure to be a crowd-pleaser.
Bulgur Salad with Fresh Herbs and Lemon
Keeping things fresh and flavorful, this tabbouleh-inspired salad combines an abundance of crisp veggies and fragrant herbs to create a dish that’s both nourishing and delightful to the palate. The addition of toasted pecans not only adds a satisfying crunch but also contributes a rich source of healthy fats, making it an excellent accompaniment to roasted lamb or chicken.
Kisir (Turkish Bulgur Salad)
Nestled within the vibrant culinary landscape of Turkey lies Kisir, a dish that not only meets but exceeds expectations for vegan cuisine. Naturally free from animal products, Kisir presents itself as a flavorful alternative to traditional dishes. At its core, this delightful creation is essentially a bulgur pilaf generously topped with an assortment of fresh, crunchy vegetables, imbuing it with an acidic and bright flavor profile that resonates with the senses.
One of the defining characteristics of Kisir is its incorporation of time-honored Middle Eastern ingredients, which lend to its unique taste experience.
Tabbouleh
Fancy a taste of the Mediterranean? Look no further than Tabbouleh, a vibrant and revitalizing salad that elevates parsley from its often-overlooked status as a mere garnish. The combination of bulgur, lush parsley, fresh mint, juicy tomatoes, crunchy cucumber, pungent green onion, and aromatic garlic creates a symphony of flavors and textures.
But it’s the dressing that really brings this dish to life – a zesty blend of lemon juice, rich olive oil, and your preferred seasonings, carefully balanced to enhance each component without overpowering them.
Amazing Bulgur Salad with Roasted Grapes
Flanked by a medley of textures and tastes, this particular recipe stands out from the rest on this list. Bulgur, chickpeas, and fresh herbs are once again among the key ingredients. However, it’s the addition of roasted grapes that elevates this dish to new heights, pairing perfectly with the subtle warmth of curry vinaigrette. The combination of sweet, juicy grapes and a hint of spiciness in the dressing creates a delightful harmony of flavors, making this salad truly exceptional.
Lentils and Bulgur Wheat with Caramelized Onions
Flavorful combinations like lentils and bulgur are showcased in this uncomplicated dish. The caramelization process brings out the natural nutty flavors of both ingredients, while also introducing a rich, savory sweetness from the onions. Not only is this meal enjoyable to eat, but it’s also remarkably high in fiber, making it an excellent choice for those looking to improve their overall health and wellbeing.
Chicken and Chickpeas Cold Soup
Adding to your culinary repertoire can be an exciting experience, especially when discovering new recipes that combine familiar flavors with unexpected twists. This chickpea and chicken soup recipe does just that, incorporating traditional Middle Eastern ingredients like lentils, chickpeas, and bulgur into a smooth and creamy yogurt-based broth. The inclusion of shredded chicken and fresh herbs elevates the dish to a satisfying yet refreshing meal option.
Cinnamon Banana Breakfast Bulgur
Beneath the simplicity of its ingredients lies a rich culinary experience waiting to be savored. This breakfast bulgur, much like oatmeal, offers a comforting and delicious start to the day. However, it boasts a more appealing texture that sets it apart from its oatmeal counterpart. Moreover, the subtle nutty flavor adds an extra layer of depth to this humble dish, making each bite a truly divine experience.
Bulgur Porridge
Wrapped in a warm and comforting blanket of goodness, this whole-grain porridge is the perfect breakfast solution for chilly mornings. Its simplicity makes it an attractive option, requiring only a few key ingredients to bring together. At its core, the dish consists of bulgur and mashed banana, which provide a delightful harmony of textures. The banana adds a touch of sweetness, elevating the flavor profile without relying on any dairy products.
This recipe is, by design, vegan-friendly, making it an excellent choice for those following a plant-based diet. Nevertheless, feel free to get creative with your toppings – whether you choose to add mango, nuts, seeds, or other fruits, the possibilities are endless!
Fennel and Apple Salad with Bulgur Wheat
Just looking at this dish is enough to put a smile on anyone’s face, thanks to its vibrant colors and inviting appearance. In terms of flavor, it’s a delightful combination of sweet, tangy, and acidic notes that perfectly balance each other out. The freshness of the ingredients and the variety of textures add to the overall sensation, making this salad an absolute delight for your taste buds, perfect for summer entertaining where the laid-back atmosphere is just what you need.
Crispy Skin Salmon Grain Bowl with Grilled Vegetables
Veering away from traditional meal formats, grain bowls have become increasingly popular over the last few years due to their numerous benefits. Not only are they packed with nutritious ingredients, but they’re also incredibly filling and satisfying, making them an ideal choice for those looking for a healthy and fulfilling meal.
This salmon grain bowl is no exception, showcasing the perfect combination of whole grains, fresh veggies, and lean protein that will leave you feeling energized and satisfied.
Mediterranean Halloumi and Bulgur Wheat Salad
Everyone loves a good cheese, and I’m no exception – in fact, I firmly believe that cheese makes everything better! The entire state of Wisconsin would likely agree with me on this one. A delicious and fresh bulgur salad serves as the perfect base for this dish, featuring an assortment of ingredients such as crisp cucumbers, juicy tomatoes, a hearty helping of bulgur, and fragrant herbs – essentially, all your favorite flavors in one bowl.
What truly elevates this salad to new heights, though, is the addition of halloumi cheese, which adds a tangy, salty kick that perfectly complements the fresh elements of the dish. With its exceptional ability to fry beautifully, halloumi is the ultimate balance point for any salad, and it’s precisely what makes this one so special.
Trigo con Leche, or Trigo con Dulce (Bulgur Pudding)
Very similar to traditional rice pudding, Trigo con Leche is a Dominican variation that offers a rich and satisfying taste experience. With its warm, comforting flavor profile, this dish has all the familiar elements of rice pudding, but with a delightful twist – it’s nuttier and slightly chewier than you’d expect from a traditional recipe.
Bulgur Vegetarian Chili
A flavorful twist on traditional chili, this vegetarian recipe is sure to become a favorite in your household. With its rich mix of tomatoes, beans, smoky spices, and some unexpected ingredients like bulgur, parsnip, and cocoa powder, it’s a culinary surprise that will leave you craving more. The absence of meat doesn’t compromise on taste; instead, the bold flavors come together to create a dish so delicious, you won’t want to share it with anyone.
Bulgur Salad with Roast Tomato and Aubergine
Visually, the combination of roasted vegetables and bulgur is stunning, with each element enhancing the other’s flavors. Meanwhile, adding a drizzle of sweet and savory pomegranate sauce takes this salad to new heights, truly evoking a culinary experience akin to heavenly bliss.
Bulgur Stuffed Eggplant
Redefining the essence of Mediterranean cuisine, this stuffed eggplant dish is a masterful blend of sweet, smoky, and savory flavors. Rich in ingredients such as raisins, fresh herbs like parsley and oregano, almonds for added crunch, spices to elevate the flavor profile, and a squeeze of lemon juice, this dinner embodies the characteristic boldness of the Mediterranean region.
Relying on simple yet effective preparation techniques, it is remarkably easy to make and yields a satisfying result that will surely impress your guests at a dinner party.
Winter Tabbouleh with Roasted Delicata Squash
Nature’s flavors come together in this winter tabbouleh, where fragrant and acidic notes are perfectly balanced. The addition of pomegranate, currants, and balsamic vinegar creates a sweet-sour harmony that elevates the dish to new heights. Meanwhile, roasted squash brings a rich sweetness that complements the savory elements beautifully. Finally, sharp herbs and crunchy almonds round out all the flavors, adding depth and texture to each bite.
Bulgur Nasi Goreng Style
Nostalgia hits when enjoying Nasi Goreng, the Indonesian-style fried rice alternative made with bulgur instead of traditional grains, and it’s truly a flavorful fiesta in your mouth! The substitution of bulgur brings a delightful nuttiness and engaging texture to each bite.
In addition to its unique flavor profile, tofu provides a meaty element while maintaining the dish’s vegetarian credentials; however, feel free to incorporate another protein source if you’re not adhering to a plant-based diet.
Turkey Kibbeh with Cucumber Salad and Mint Yogurt Sauce
Creating a flavor combination that’s both familiar and exciting can be a culinary challenge, but this turkey kibbeh recipe hits the spot for fans of croquettes or meatloaf. It expertly marries the best elements of each dish to create something entirely new. The patties are made with bulgur, ground turkey, dried apricot, onion, parsley, and pine nuts, which provide a delightful balance of textures and flavors.
Once pan-seared to perfection, they’re served atop a refreshing cucumber salad that adds a cooling contrast to the rich kibbeh. Each bite is a masterful blend of umami goodness, making it a fantastic addition to any Middle Eastern-inspired dinner. Whether you serve it as a standalone dish or pair it with another recipe from this list, your family is sure to adore its unique charm and delicious flavor.
25 Easy Ways to Cook With Bulgur
Gather some inspiration from these simple yet wholesome bulgur recipes that are not only kind to your waistline but also bursting with nutrients. With their low calorie count, high fiber content, and dense nutritional profile, they’re an excellent choice for busy families.
Instructions
You can’t start cooking without choosing the perfect dish to prepare, and the first step is to select your go-to recipe from the vast array available online or in cookbooks. Next, you’ll need to gather all the necessary ingredients, checking that each one is fresh and of good quality. By following these simple steps, you can create a mouth-watering meal in under 30 minutes.
