9 Easy bulgur wheat recipes

What is bulgur wheat?

Bulgur wheat is a whole grain made from cracked wheat that has been parboiled, dried and ground into different sizes. It is a staple in Middle Eastern and Mediterranean cuisine, commonly used in salads, pilafs and soups. Rich in fibre, protein and essential nutrients, bulgur is a nutritious and versatile ingredient that cooks quickly due to its pre-cooking process.

Is bulgur wheat good for you?

Yes, bulgur wheat is highly nutritious and offers several health benefits. It is a whole grain that is rich in fibre, which supports digestion and helps maintain a healthy gut. Bulgur is also a good source of plant-based protein, making it a great option for vegetarians and vegans. Additionally, it contains essential nutrients such as B vitamins, iron, magnesium, and antioxidants, which contribute to overall wellbeing. Due to its low glycaemic index, bulgur wheat provides a steady release of energy, helping to keep blood sugar levels stable.

How to cook bulgur wheat

To cook bulgur wheat, start by rinsing it under cold water to remove any excess starch. Then, place it in a heatproof bowl and pour boiling water over it, using a ratio of about 1 part bulgur to 2 parts water. Cover the bowl and let it sit for 10-15 minutes until the grains absorb the water and become tender. If any excess water remains, drain it off. You can cook bulgur wheat in vegetable or chicken stock instead of water for added flavour. Once cooked, fluff it with a fork before serving.

Best bulgur wheat recipes

Pomegranate roasted chicken with bulgur wheat salad

Sweet, sharp, peppery and fiery – this simple recipe has it all. It's ready in 40 minutes and under 500 calories. The bulgur wheat makes it extra filling.

Syrian chicken with bulgur wheat (burghul bl ja)

Bulgur wheat is the perfect base for Imad Alarnab's Syrian-style chicken dish. For an extra burst of colour, top with parsley, pomegranate seeds and sumac.

Healthier lamb and spinach bulgur wheat pilaf

Use up some bulgur wheat with this nutritious lamb and spinach pilaf. It's ready in 30 minutes, under 500 calories and packed full of flavour. We love a one pot – it saves on washing-up!

Chickpea, pepper and bulgur wheat salad

Make our vibrant veggie salad for a nutritious midweek meal, ready in less than half an hour. Combine bulgur wheat with chickpeas, red peppers and feta for a riot of flavours and textures.

Bulgur wheat, feta and broccoli salad

This super-fast vegetarian salad can be a substantial main for two or side for four. The garlic, lemon and olive oil is tossed through the mix with the other ingredients to make an instant dressing.

Healthy meatballs

Flavour homemade lamb meatballs with dried apricots and fresh mint, then serve with herb-flecked bulgur wheat for a healthy midweek dinner.

Bulgur wheat, feta and herb salad

The fresh, aromatic herbs, tangy feta and sweet cherry tomatoes make this a delicious quick and easy salad – perfect for lunch or a lighter dinner.

Cajun salmon with herb bulgur wheat and yogurt dressing

The best salmon recipe for one, served with herby bulgur wheat and drizzled with a lime-yogurt dressing. A quick and healthy midweek meal.

Grilled chicken with yogurt and bulgur wheat salad

Bulgur wheat goes beautifully with grilled, marinated chicken in this light meal. You could also try this recipe with lamb steaks, stirring some chopped mint through the bulgur wheat.