Easy Bulgur Recipes: 3 Healthy Dishes You Must Try

Bulgur wheat is often used in Oriental cuisine and Mediterranean dishes like soups and salads and as rice replacement in pilafs. It has a nice texture and unique taste. Many bulgur recipes are healthy and easy to prepare, so read our selection below.

Bulgur is usually made from durum wheat and is commonly sold in dried, parboiled form. That’s why bulgur cooks very fast, similar to rice and couscous. However, the Whole Grains Council and the U.S.D recognize bulgur as a whole grain. It has more fiber and protein than rice and couscous.

It can be found in various sizes, from very fine, which you can use for desserts and breakfast, a medium, usually preferred for salads, fillings, and pilafs, to large, used in soups.

Bulgur and lentil salad

Warm salad with bulgur and lentils

Ingredients

  • 3 tbsp chopped cilantro
  • 1 carrot diced and sautéed in a little olive oil
  • 1 cup of cooked lentils
  • 1 cup of cooked bulgur
  • salt and pepper to taste
  • extra-virgin olive oil

Instructions

In a salad bowl, mix all the ingredients. Drizzle a bit of olive oil and mix well. This salad is served warm and it can be the main course or used as garnish for grilled meats, steamed fish or over-baked poultry.

Bulgur with eggplant and parmesan

Oven-baked bulgur with eggplant and Parmesan

Ingredients

  • 2 tbsp toasted pine nuts
  • 2 tbsp basil leaves
  • 2 garlic cloves
  • 1 tbsp tomato sauce
  • 1 ½ cup uncooked bulgur
  • 2 cups chicken stock
  • 2 eggplants
  • 1 tsp oregano
  • 3 tbsp grated Parmesan
  • 2 tbsp breadcrumbs
  • 4 tbs grated mozzarella
  • ½ tsp salt
  • 3 beaten egg whites
  • salt and pepper to taste

Instructions

Preheat the oven to 430 ºF/ 220 ºC. Line a large baking tray with parchment paper.
Beat the egg whites in a bowl, and in a separate one, mix the Parmesan cheese, salt, breadcrumbs, and oregano.

Cut the eggplants into 6 slices each. Soak them on both sides in the egg whites and the breadcrumb mixture. Place them in the baking tray and let them in the oven for about 25 minutes or until the eggplants are slightly brown but still tender.

Bring the chicken stock to a boil and add bulgur. Please turn off the heat, cover it with a lid, and let it rest for 30 minutes.

Remove the eggplants from the oven, pour a bit of tomato sauce and sprinkle mozzarella on each slice. Make 2 stacks of 6 slices each pop the tray back in the oven for another 5 minutes until the mozzarella melts.

Meanwhile, chop the remaining basil leaves and mix them with the cooked bulgur and the pine nuts. Serve the eggplant slices with bulgur and a few basil leaves on the side.

Spicy bulgur soup

Spicy soup with cereals

Ingredients

  • 1 diced parsnip
  • 1 diced zucchini
  • 1 diced carrot
  • 3 tbs chopped cilantro
  • 1 cup of sliced mushrooms
  • 1 can of black beans
  • 1 cup of canned tomatoes
  • 1 red onion, thinly sliced
  • 2 garlic cloves cut in halves
  • 2 chili peppers, chopped
  • 1 tbs olive oil
  • ¾ cup of bulgur wheat
  • ½ brown rice ½ cup pearled barley
  • 2 liters of vegetable stock

Instructions

Bring 1 liter of water to a boil. Add the barley, cover the pot, and let it simmer on low heat for 35 minutes. Drain the water. Boil the rice in ½ liter of water and then drain it.
Put the bulgur in a bowl and add ¼ liter of hot water. Cover and let it rest for 10 minutes. Drain it and set it aside.

In a large pot, heat the olive oil and sauté the chili peppers, onion, and garlic over medium heat until onions are golden brown. Add the vegetable stock, canned chopped tomatoes, chopped coriander, 1 teaspoon of salt and a pinch of pepper. Cover with a lid and let it simmer on low heat for 45 minutes.

Let the soup cool for 15 minutes, then puree it in a food processor or a blender. Add the drained canned beans, carrots, mushrooms, zucchini and parsnip. Let it boil for 20 minutes, and add the rice, bulgur, and barley. Season with salt and pepper.

The soup is served hot, and you can sprinkle some pumpkin seeds and chopped cilantro on top.

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