Everything To Know About Bulgur, A Protein- & Fiber-Packed Whole Grain

While it's a staple in the Mediterranean diet (particularly tabbouleh), bulgur may be an unfamiliar food for some. So if you're reading a recipe that calls for it, you may be wondering, what is bulgur?

According to registered dietitian Amy Gorin, M.S., RDN, and owner of Plant-Based Eats, bulgur is a grain made from wheat groats or kernels. These hulled kernels are parboiled, dried, and ground, and then packaged up and sold labeled as bulgur wheat. As for taste, you can expect a mild nutty flavor. Bulgur works as a great side dish to a variety of meals (more on that below). The consistency is similar to that of quinoa: slightly chewy and soft. 

If you're wondering if bulgur is a healthy option, the answer is a resounding yes. "You get 6 grams of protein, 8 grams of fiber, and a variety of minerals, including iron and manganese, in just 1 cup of cooked bulgur," Gorin says. So yes, this food is full of nutritional value. 

Since bulgur is partially cooked, preparing it for a meal is a whole lot easier than you'd think. But how you cook bulgur depends on whether you have fine or course groats.

If you have fine groats, you simply have to soak it to rehydrate them. "To prepare, add steaming hot water over the bulgur and allow it to sit for seven to 10 minutes," Mathis suggests. "As the bulgur sits, the grains will absorb the water and become tender." If you want to add more flavor to this whole-grain side dish, swap the water for chicken or vegetable broth.

Course groats need to be boiled on the stovetop. For every 1 cup of coarse bulgur, bring 1.5 cups of water to a boil. Add in the groats and wait for the liquid to bubble again. Once it does, bring it down to a simmer, cover it, and cook for about 12 minutes or so. Let it stand for a bit before enjoying.

Either way, this healthy food is ready to consume in less than 20 minutes.