What Is Cracked wheat (bulgur) and How Can I Use It?

Cracked wheat (bulgur) is easier to cook with than it looks. Here's how to choose, use, and store it, what to substitute, and 179 recipes to get you started.

What is cracked wheat (bulgur)?

Bulgur has been a popular and nutritious whole wheat grain for centuries, widely used in Middle Eastern and Mediterranean cuisine.

It boasts an impressive nutritional profile, abundant in fiber, protein, iron, and vitamin B6.

Its richness in complex carbohydrates makes it an excellent food that keeps you satiated for a longer duration.

Bulgur is prepared by boiling, drying, and grinding wheat berries.

Where to buy bulgur?

Buy bulgur online here

How is bulgur made?

Bulgur is made from whole wheat grains that have been boiled, dried, and cracked into small pieces. Here's how it's made:

1. The first step in making bulgur is to clean and soak the whole wheat grains in water for a few hours. This helps to soften the grains and remove any impurities.
2. After soaking, the wheat grains are boiled until they are tender but still intact.
3. Once boiled, the grains are drained and spread out to dry in the sun or in a low-temperature oven. This drying process helps to remove excess moisture and prevent spoilage.
4. Once the grains are completely dry, they are cracked into small pieces. The size of the pieces can vary depending on the desired texture of the bulgur.
5. Finally, the cracked grains are sifted to remove any remaining debris, and the bulgur is packaged and ready to use.

How to cook bulgur?

To cook bulgur cracked wheat, you can follow these simple steps:

1. Rinse the bulgur thoroughly in cold water to remove any dirt or debris.
2. In a saucepan, combine 1 cup of bulgur with 2 cups of water or broth and add a pinch of salt.
3. Bring the mixture to a boil over medium-high heat.
4. Once it starts boiling, reduce the heat to low and cover the saucepan with a lid.
5. Let the bulgur simmer for about 15-20 minutes or until all the water has been absorbed and the grains are tender.
6. Remove the saucepan from the heat and let it sit covered for another 5-10 minutes.
7. Fluff the bulgur with a fork before serving.

You can use cooked bulgur in salads, stews, or as a side dish to accompany various meals.

Is bulgur healthy?

Bulgur is quite the healthy grain!

It's packed with fiber, B vitamins, and minerals like manganese, magnesium, and iron.

Plus, it's a whole grain, which means it's minimally processed and retains all its nutritional goodness.

Not only is bulgur healthy, but it's also versatile and can be used in a variety of dishes.

You can enjoy it in salads like tabbouleh, as a side dish, or even as a substitute for rice in your favorite recipes.

So, if you're looking for a nutritious and delicious addition to your diet, give bulgur a try! Your taste buds and your body will thank you.

Substitute for bulgur

If you're looking for a substitute for bulgur, you have a few options.

You could try using quinoa, which is a protein-packed seed that cooks up like a grain. Buy quinoa here

Or, if you're feeling adventurous, you could give farro a try - it's an ancient grain with a nutty flavor and chewy texture.

And if you're in a pinch, you could always use good old-fashioned brown rice - just make sure to cook it with a bit of extra water to get that bulgur-like consistency.

Which is healthier, bulgur or quinoa?

Well, it's a bit of a toss-up, really. Both bulgur and quinoa have their own unique health benefits.

Bulgur is a whole grain that's packed with fiber, vitamins, and minerals, while quinoa is a complete protein that contains all nine essential amino acids.

It's like comparing apples and oranges, or in this case, grains and seeds.

So, whether you choose bulgur or quinoa, you'll be making a healthy choice.

Nutrition

Quick facts

Where to find cracked wheat (bulgur): Cracked wheat (bulgur) is usually found in the rice & beans section or aisle of the grocery store or supermarket.

Food group: Cracked wheat (bulgur) is a member of the Cereal Grains and Pasta US Department of Agriculture nutritional food group.

In Chinese

破获小麦（干小麦）

British (UK) term

Cracked wheat (bulgur)

en français

blé concassé (boulgour)

en español

trigo partido (bulgur)

How much does cracked wheat (bulgur) weigh?

Related

Cereal Grains and Pasta

Recipes using cracked wheat (bulgur)

There are 179 recipes that contain this ingredient.

Burgers with Caramelized Onions

Vegetarian burgers built from Harvest Burger mix and bulgur wheat, bound with tomato paste and parsley, then topped with balsamic-glazed caramelized onions. A satisfying meatless burger with serious chew and sweet-tangy crown.

Always Loved Vegetarian Chili

Vegetarian Chili with bulgur and vegetables--Vegetarian chili: hot satisfying dish for fans of meatless mains.

Delicious Tabouli

Tabouli salad with bulgur wheat, juicy tomatoes, fresh parsley, lemon, and olive oil. The classic Middle Eastern parsley salad served at room temperature with optional black olives and mint.

Tabouli Herb Salad

Lebanese tabbouleh herb salad heavy on fresh parsley and mint, fine bulgur, lemon and olive oil. Served on romaine leaves, the proper Middle Eastern way.

Easy Garlicky Tabouli

Easy garlicky tabouli with bulgur wheat, fresh parsley, garlic, and lemon juice. The vegan Middle Eastern grain salad in its simplest form, made even better by an overnight rest.

Fresh Tabouli

Authentic Lebanese tabouli with bulgur, mountains of fresh parsley and mint, tomato, scallions, lemon, and olive oil. A bright, parsley-forward Middle Eastern salad.

Montreal's Tabbouleh Salad

Authentic Lebanese tabbouleh with mountains of parsley, just a touch of bulgur, fresh mint, tomatoes, and lemon. Levantine herb salad in 20 minutes.

Jack's Veggie Burger

Jack's veggie burger is a hearty vegan patty built on mashed lentils, bulgur and smoked portobello, with roasted garlic and tarragon. The smoke brings meaty depth and the patties hold up on the grill.

Tabouli with Parsley, Scallion, & Mint

Refreshing Bulgar salad with garbanzo beans (chickpeas).

Carol's Moosewood Vegetarian Chili

Moosewood-style vegetarian chili with kidney beans, bulgur wheat, fresh tomatoes, peppers, and a warm chili-cumin spice mix. A hearty, protein-rich plant-based main from the iconic Ithaca cookbook tradition.

Broccoli Mushroom Bulgur Salad

A Broccoli Mushroom Bulgur Salad with a hint of sweet and sour essence is a delightful and healthy dish that combines the earthy flavors of broccoli and mushrooms with the nutty taste of bulgur. The salad is then elevated with a tantalizing sweet and sour dressing that adds a burst of flavor to every bite.

Whole Wheat Bread (Grandpa B's)

My grandfather's whole wheat bread with oatmeal and cracked wheat for a bit more wholesome texture.

Lamb Meatballs, Persian Style

Persian lamb meatballs (kufteh) blend ground lamb with bulgur, pine nuts, fresh dill, mint, cumin, and coriander, then bake until juicy. A traditional Iranian main dish.

Tomatoey Tabouli

Tomatoey tabouli: a hearty Middle Eastern grain salad with bulgur and pearl barley soaked in tomato juice, finished with lemon, olive oil, parsley, and scallions.

Bulgar Burgers

Vegetarian bulgur burgers built on cooked cracked wheat with grated beets, carrots and cabbage. Baked instead of fried for crisp edges and a tender, hearty interior. Plant-based, freezer-friendly, beet-pink.

Best Veggie Burger

Best veggie burger with bulgur, chickpeas, tahini, and grated zucchini, carrot, and apple. A vegan burger with real texture and Middle Eastern flavor that holds together on the grill.

Herbed Whole Wheat Bread with Sunflower & Sesame Seeds

Artisan whole wheat bread loaded with sunflower seeds, sesame, herbs, and decorative seed toppings. Hearty high-fiber yeast bread with beautiful scored patterns.

Feta & Mint Bulgur Salad

A Mediterranean bulgur salad with crumbled feta, fresh mint, roasted red pepper, and black olives tossed in red wine vinaigrette. Bright, herbaceous, and ready in 30 minutes.

Wholesome Crockpot Porridge

Cook this tasty traditional dish in your crockpot so the Goldilocks and the Three Little Bears fairytale can have a happy ending.

Peanut Butter Bulgur Cookies

Peanut butter bulgur cookies blend creamy peanut butter dough with chewy reconstituted bulgur wheat for a heartier, fiber-rich version of the classic peanut butter cookie.

Tabouli (Bulgur Wheat Salad)

A very clean and fresh traditional middle-eastern salad.

Beef Burgers with Caramelized Onions

Nothing is more classic than a beef burger. Bulgur gives the nutty flavor, and tomato paste adds extra zing. The burger is topped with caramelized onions, which brings tons of yummy goodness. A juicy burger with a bottle of beer, isn't it the best pair in a hot summer day?!

Butternut Squash & Yam Casserole

This casserole was scrumptious, the butternut squash and the sweet potatoes turned out soft, sweet and full of flavor; burglar gave the meaty texture and soaked all the delicious flavor; tomato, red wine and stock made a delicious base for this casserole.

Healthy & Tasty: Ancient Grain Salad

This healthy and tasty salad is made with assorted grains, fresh apple, celery, bell peppers and dried cranberries, tossed with a light and flavorful vinaigrette.

Moosewood Vegetarian Chili

I've made this one for decades, and it is the one I keep going back to. More than one meat-lover has mistaken the bulgur for ground beef.

Raw Kibbee

Raw kibbee (kibbeh nayyeh) made with twice-ground lean beef, fine bulgur wheat, and cumin. Served on a platter with olive oil and pita bread. A classic Lebanese dish.

Fraykee with Pine Nuts

Fraykee (freekeh) with toasted pine nuts, dry-roasted bulgur simmered with cinnamon and butter. A nutty, fragrant Middle Eastern grain side dish ready in 40 minutes.

Chili Bean Casserole

A vegetarian chili casserole with dried kidney beans, bulgur wheat, mixed vegetables, and red wine simmered in a spiced tomato broth. Hearty, filling, completely meatless.

Tempeh & Bulgur Salad

Protein-packed tempeh and nutty bulgur wheat tossed with crisp vegetables, fresh herbs, and a honey-dill dressing. A hearty vegetarian salad that's satisfying enough for a main course lunch.

Sunburgers

Lean grilled burgers made with a blend of extra-lean beef, ground turkey, and cracked wheat on whole wheat buns. High-protein, lower-fat, and ready to grill or broil in 30 minutes.

Lamb Balls & Eggs

Lamb balls and eggs, a Scotch egg variation with seasoned ground lamb wrapped around hard-boiled eggs and deep-fried until dark and crispy. Served with tomato sauce over steamed bulgur.

Lamb Tartare

Lamb tartare made from hand-ground loin mixed with bulgur wheat, fresh herbs, scallions, and red pepper flakes. A Lebanese-inspired kibbeh nayyeh appetizer.

Curried Pumpkin & Banana Bread, Abm

Bread machine pumpkin banana yeast bread with curry powder, whole wheat flour, sesame seeds, and a touch of garlic. A savory-leaning loaf with subtle exotic spice notes from your ABM.

Black Bean Soup (Pressure Cooked)

Pressure cooker black bean soup made from dried beans with no soaking, ready in well under an hour. Smoky or vegetarian, thickened with bulgur, and finished with cilantro and a splash of sherry.

Harrods Creek Vegetarian Chili

Hearty vegetarian chili with kidney beans, chickpeas, and bulgur wheat for meaty texture. Loaded with vegetables, chili powder, cumin, and tomato juice. Vegan and filling.

Fido's Ranch Biscuits

Homemade dog biscuits with chicken broth, whole wheat flour, cornmeal, and wheat germ baked until crunchy. Wholesome, preservative-free treats your pup will love.

Mujaddara

Mujaddara: the humble, soul-satisfying Middle Eastern dish of lentils, rice, and bulgur, cooked with cumin and crowned with deeply browned onions. A hearty, protein-rich vegan meal made from pantry staples.

Tabbouli Salad

Classic tabbouleh salad with bulgur wheat, fresh parsley, mint, tomatoes, scallions, and a lemon-oil dressing. A refreshing Lebanese grain salad served cold on lettuce.

Spagetti Sauce

Meatless spaghetti sauce with bulgur wheat stirred in for hearty texture, simmered with tomatoes, garlic, oregano, and bay leaf. Serve over pasta or spaghetti squash.

Vegetable Burgers(Welch)

Hearty vegetable burgers with bulgur, walnuts, chickpeas, mushrooms, tahini, and sunflower seeds seasoned with cumin and dill. Vegan and packed with protein.

Hearty Beef Supper

A hearty one-skillet supper of ground beef simmered with bulgur wheat, tomatoes, and oregano, finished with Parmesan and parsley. The cracked wheat soaks up the savory broth for a wholesome, budget-friendly dinner.

Vegetarian Chili #2

Hearty vegetarian chili with dried kidney beans, bulgur wheat soaked in tomato juice, carrots, celery, and a double chile spice blend. Thick, meaty, and vegan.

Kibbi Neeyee

Kibbi neeyee blends bulgur wheat with ground lamb or beef, grated onion, and warming cinnamon. Lebanese kibbeh base for raw mezze, baked layered trays, or fried football-shaped torpedoes.

Sassy Bean & Bulgur

Baked kidney beans with bulgur, brown rice, mushrooms, and tomato sauce served warm over fresh spinach leaves. Two whole grains and beans in one hearty vegetarian main dish.

Itch Pilaf

Itch pilaf is a no-cook Armenian bulgur salad soaked in tomato sauce, brightened with lemon, paprika, and fresh parsley. A cousin of tabbouleh, ready in 15 minutes with zero stove time.

Bulgur Patties

Crispy griddle-fried patties made from bulgur wheat and chickpea flour with onion and garlic. A quick, egg-free grain patty that works as a burger substitute or hearty side.

Black Bean Chili with Toasted Spice Seasoning

Black Bean Chili with Toasted Spice Seasoning recipe

Sole Turbans Provencale

Sole fillets folded around savory bulgur stuffing into elegant turban shapes, then poached in a Provencal sauce of tomatoes, white wine, mushrooms, and garlic.

Potted Five Grain Bread

Five-grain bread baked in terra cotta flower pots with cracked wheat, rye, whole wheat, oatmeal, and rice. Honey and malt extract add natural sweetness to this rustic multigrain loaf.

Cup of Vegetable Soup

Instant thermos vegetable soup with dried veggie flakes, bulgur, pasta, and herbs. Just add boiling broth and wait. The ultimate portable lunch hack, ready in 10 minutes flat.

All 179 recipes