How To Cook Bulgur Wheat

Bulgur is a healthy whole grain popularly used in a variety of Mediterranean and Middle Eastern cuisines. Cooking bulgur wheat is a straightforward process that involves a few simple steps. Once cooked, bulgur can be used as a base for salads, and pilafs, or served as a side dish. It’s a versatile and nutritious option that adds a pleasant chewiness to various dishes.

What is Bulgur Wheat?

Bulgur is a type of cracked whole wheat grain that is parboiled and dried. Commonly used in Middle Eastern and Mediterranean cuisines, the parboiling process makes bulgur quick-cooking by reducing the required cooking time. Available in various grinds, ranging from fine to extra coarse, bulgur offers a nutty flavor, chewy texture, and serves as a good source of fiber, protein, and essential nutrients.

Bulgur wheat comes in four types of grinds, each offering different textures and uses in recipes.

Fine Bulgur #1: Small, delicate grain size good for salads, and in dishes where a lighter texture is desired.

Medium Bulgur #2: Slightly larger grain size with a bit more chewiness. Good for pilafs, stuffing, and grain-based dishes where a heartier texture is desired.

Coarse Bulgur #3: Larger grain size provides a robust and chewy texture. Used in hearty salads, soups, and stews, holds up well in longer cooking dishes.

Extra Coarse Bulgur #4: Largest grain size with chewy and substantial texture. Best for dishes like kibbeh, grain bowls, and main dishes.

Ingredients For How To Cook Bulgur Wheat

• Bulgur: Main ingredient, available in fine, medium-coarse, or extra coarse varieties.
• Water: Liquid base for cooking bulgur; vegetable broth can be used in some recipes.
• Salt: Optional; enhances natural savory taste and balances overall flavor of bulgur.

How To Cook Bulgur Wheat

• For Fine Bulgur
  1 cup (182g) dry fine bulgur wheat
  1 cup (237ml) cold filtered water or broth for flavor

• For Medium or Coarse Bulgur
  1 cup (182g) dry bulgur wheat, medium or coarse grain
  1.5 – 2 cups (475ml) cold filtered water or broth for flavor
  Pink or kosher salt to taste, optional

Recommended Equipment

• Measuring Cup: Needed to accurately measure bulgur to liquid ratio
• Fine-Mesh Strainer or Sieve: To rinse bulgur before cooking to remove excess starch.
• Medium Saucepan with a tight-fitting lid for boiling water or broth to cook bulgur.
• Fork: After cooking, you’ll want to fluff the bulgur to separate the grains.

How To Cook Bulgur Wheat

Cooking Method (For Medium to Extra Coarse Bulgur)

Prepare the Bulgur: Rinse the bulgur under cold water in a fine-mesh strainer to remove excess starch and impurities.

Boil Water or Broth: In a saucepan, bring water or vegetable broth to a boil. Optionally, add a pinch of salt for flavor.

Cook the Bulgur: Once boiling, add the rinsed bulgur, cover with a lid, and reduce heat to low. Simmer for 10-15 minutes without lifting the lid until the liquid is absorbed. Check the package instructions for specific cooking times, as they may vary. (See notes below)

Rest the Bulgur: Once cooked, keep covered, remove from heat, and let it rest for 5-10 minutes.

Fluff with a Fork: Then, fluff the bulgur with a fork to separate the grains.

Soaking Method (Quick and Easy Way)

Soaking Method: Place one cup of dry bulgur wheat into a heatproof pot. Pour over 2 cups of kettle of boiling water, covering the grains in about 1 to 1.5-inches (2-3 cm). Cover the pot with a lid and let it soak for about 20-30 minutes until water is absorbed. Then, fluff the bulgur with a fork to separate the grains. If necessary, drain any excess water before using.

Serve: Use the cooked bulgur as a side dish, in salads, or as a base for various recipes. Bulgur is a versatile grain with a nutty flavor and a slightly chewy texture.

Water-To-Bulgur Ratio And Cooking Time

Here are the general guidelines for the water-to-bulgur ratio and cooking time. Adjust as needed or follow the packaging instructions for specific brands.

Soaking (For Extra-Fine to Fine):

• Water-to-Bulgur Ratio: Use a 1:1 ratio, that is, for every cup of bulgur, use one cup of water.
• Soaking Time: Soak the bulgur in hot water for about 20-30 minutes or until it reaches the desired tenderness. Drain any excess water if necessary before using.

Stovetop (Medium, Coarse to Very Coarse):

• Water-to-Bulgur Ratio: A common ratio is 1:2. Use one cup of bulgur to two cups of water.
• Cooking Time: Simmer the bulgur on low heat, covered, for approximately 10-15 minutes for medium grind, and up to 20-25 minutes for coarser varieties. Check the package instructions for specific cooking times as they may vary.

Microwave (for Any Bulgur Wheat Grain):

• Water-to-Bulgur Ratio: Use a 1:2 ratio. Combine 1 cup/182g of bulgur with 2 cups/475 ml of water.
• Cooking Time: Microwave the bulgur and liquid together in a microwave-safe bowl for approximately 3 minutes. Remove from the microwave and let it rest for about 5 minutes. Adjust the cooking time based on the specific bulgur grind used.

Measurement Chart

Always refer to package instructions for the most accurate measurements and cooking times.

• Fine Bulgur: 1 cup dry bulgur: 1 cup water = Yields about 2 to 2.5 cups cooked bulgur
• Medium Bulgur: 1/4 cup dry bulgur: 1/2 cup water =Yields about 1 cup cooked bulgur
• Medium to Coarse: 1 cup dry bulgur: 1.5-2 cups water =Yields about 2 to 2.5 cups cooked
• Extra Coarse: 1 cup dry bulgur: 2.5 – 3 cups water = Yields about 3 to 3.5 cups cooked bulgur  

Recipe Tips for Best Results

• Rinse: Always rinse bulgur before cooking or soaking to remove starch and ensure fluffier grains.
• Bulgur: Choose the right grind; use fine for salads and medium to coarse for heartier dishes.
• Flavor: Instead of plain water, cook bulgur in broth for added flavor.
• Resting Time: Simmer grains covered, then rest off heat for at least 5 minutes.
• Covered: Always keep the lid on during simmering and resting time (no sneak peeks).

Storage & Serving

• Make-Ahead: Cook bulgur ahead of time, and refrigerate in an airtight container until ready to serve.
• Meal Prep: Divide prepared dish into individual airtight containers for easy grab-and-go meals.
• Storage: Store cooked bulgur in an airtight container and refrigerate for up to 3-4 days.

Reheating:

• Microwave: Reheat small portions in the microwave at medium power to avoid drying out bulgur.
• Stovetop: Reheat larger portions on the stovetop over low to medium heat with a splash of water.
• Oven: Reheat in the oven at a low temperature, covered, to prevent drying.

Yields: 3 cups (540 grams) of cooked medium bulgur wheat in total.
Servings: 6 servings of 1/2-cup (90 grams) as a side dish.

Serving Suggestions

• Salad: Serve as a refreshing light salad or a wholesome side dish.
• Pilaf: Use as a bed for grilled gyro, chicken, or lamb.
• Stuffing: Make stuffed peppers with bulgur for a complete vegetarian meal.
• Soup: Add bulgur to your favorite grain soups for a hearty dish.
• Grain Bowl: Add to a Mediterranean-style grain bowl with sides and protein.

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