Hello friends of Paulina Cocina! Today we'd like to invite you to cook with a tasty and versatile ingredient, typical of Middle Eastern cuisine: burgul .
Also known as bulgur wheat , this wonderful grain is obtained from wheat and allows us to make many flavorful recipes. Plus, because it has different textures, it can be adapted as a filling, a side dish, or a salad.
In this article, we'll provide you with all the information you need to learn more about this wonderful dish: how to cook it, how it differs from rice and couscous, and the most typical varieties. At the end, you'll find five bulgur recipes to make at home and take advantage of all its benefits.
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About bulgur wheat
What is bulgur?
Bulgur is a whole wheat grain native to the Middle East that is obtained through a process of cooking, drying, and grinding. This process, which preserves many of its nutrients, makes it a highly nutritious food .
Bulgur wheat comes in various thicknesses, from very fine to coarse, giving it great versatility in the kitchen and the ability to adapt to countless recipes.
What is bulgur used for?
As we mentioned before, bulgur wheat (or bulgur wheat ) is a very versatile ingredient, and is widely chosen for a wide variety of recipes, appreciated for its ease of preparation, since it cooks quickly due to its pre-cooking process.
Bulgur It is especially common in Middle Eastern and Mediterranean cuisine.
It also goes very well in cold salads, such as tabbouleh , or as a filling for vegetables such as eggplant or stuffed peppers
Wheat bulgur is also used in soups, vegetarian burgers, vegan croquettes, or as a garnish to accompany meat or fish.
Bulgur vs. Rice
The choice between bulgur wheat and rice will depend on the dish you want to prepare and your personal preferences. Bulgur has a high nutritional value and a chewy texture, but rice is also a very versatile ingredient and adapts to a wide range of dishes.
The nutritional content of wheat bulgur is higher than that of white rice, but similar to that of brown rice, as both are high in fiber. Ultimately, the choice between bulgur and rice will depend on your tastes and the type of diet you follow. Both are ingredients that can be part of a balanced diet.
Wheat bulgur vs. couscous
It's easy to confuse couscous with bulgur wheat , as both are processed wheat grains. However, there are differences between these two popular ingredients in Mediterranean and Middle Eastern cuisine.
- Couscous is a crushed wheat semolina grain originating in North Africa, primarily Morocco. It's simpler to prepare than bulgur , as it's simply steamed for a few minutes and fluffed with a fork before serving. Couscous is known for its light and fluffy texture, making it perfect for absorbing flavors and sauces.
- Bulgur wheat , on the other hand, is a cooked wheat that has been dried and ground. This process gives bulgur a firmer, chewier texture compared to couscous. It has a mild flavor and is more nutritious, making it an ideal choice for stews and main dishes.
Varieties of bulgur and how to cook it
Depending on the size of the granules and the milling process, there are several types of cooked wheat . Among the most common are fine bulgur wheat, which is used for lighter dishes like salads; medium and coarse bulgur wheat, which are used for more substantial dishes like stews or stuffing.
The cooking process for bulgur wheat varies depending on the variety. It's always recommended to rinse it with cold water beforehand to remove impurities and reduce the amount of starch.
Fine bulgur wheat can be cooked by placing it in a container with hot water or hot broth in a 2-to-1 ratio (two parts water to one part bulgur). Let it sit for approximately 15-20 minutes until it absorbs moisture and swells, and use a fork to separate the grains.
On the other hand, medium and coarse wheat bulgur is cooked, following the same proportions (2 to 1), simmering it gently for 10-15 minutes, depending on the thickness.
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5 Recipes with bulgur
1. Warm bulgur wheat salad with roasted vegetables
Ingredients (for 4 servings)
- 1 cup soaked fine bulgur wheat
- 2 cups roasted vegetables (peppers, zucchini, eggplant, onion, etc.)
- 1/4 cup olive oil
- 2 tablespoons of lemon juice
- Salt and pepper to taste
Procedure
- Mix the previously soaked fine bulgur with the roasted vegetables.
- In a separate bowl, mix the olive oil, lemon juice, salt and pepper.
- Pour the vinaigrette over the salad and mix well.
2. Bulgur wheat balls stuffed with feta cheese
Ingredients (for 6 – 8 servings)
- 1 cup half-cooked bulgur wheat
- 200g crumbled feta cheese (can be replaced with ricotta)
- 2 tablespoons of chopped fresh coriander
- 1 beaten egg
- Breadcrumbs or panko
- Frying oil
- Salt and pepper to taste
- 1 pinch of curry
Procedure
- Mix the cooked wheat with the feta cheese and cilantro. Season with salt, pepper, and curry powder.
- Form the mixture into balls, dip them in beaten egg and then in breadcrumbs.
- Fry the balls in hot oil until golden brown. Drain on absorbent paper before serving.
3. Bulgur wheat with chickpeas and spices
Ingredients (for 4 servings)
- 1 cup half-cooked bulgur wheat
- 1 can of chickpeas, drained and rinsed
- 1 teaspoon of ground cumin
- 1 teaspoon of paprika
- 1/2 teaspoon cayenne pepper (optional)
- Olive oil
- Salt and pepper to taste
Instructions
- In a large skillet, sauté the chickpeas with a little olive oil until lightly browned.
- Add the cooked bulgur wheat and season with pepper and paprika. Shake the pan to prevent sticking or stir with a wooden spoon for a few minutes. Season with salt and pepper to taste. Serve as a side dish.
4. Bulgur wheat with grilled salmon
Ingredients (for 4 servings)
- 1 cup coarse bulgur wheat
- 2 cups of fish broth
- 4 salmon fillets
- 1 lemon juice
- 2 tablespoons of olive oil
- Salt and pepper to taste
- 1 handful of chopped parsley (for garnish)
- Lemon slices (for decoration)
Instructions
- Cook the bulgur wheat in the fish broth.
- Meanwhile, brush the salmon fillets with olive oil, lemon juice, salt and pepper.
- Cook the salmon on a hot grill for about 4-5 minutes per side, or until cooked through.
- Serve the salmon over cooked bulgur wheat and garnish with lemon slices and chopped parsley.
5. Fried kibbeh
Ingredients (4 – 6 servings)
For the dough
- 1 cup cooked fine bulgur wheat
- 500 g minced meat
- 1 large onion, finely chopped
- 1 teaspoon of ground cumin
- Salt and pepper to taste
- 2 tablespoons of olive oil
For filling
- 2 tablespoons of olive oil
- 1 large onion, finely chopped
- 200 g minced meat
- 1/2 cup of chopped nuts
- 1 teaspoon of cinnamon powder
- Salt and pepper to taste
- Frying oil
Instructions
- In a large skillet with oil, sauté the chopped onion and cook until golden.
- Add the ground beef and cook until browned and cooked through. Stir in the walnuts, salt, and pepper. Remove the mixture from the heat and let it cool.
- For the dough, drain the bulgur wheat and mix it with the ground beef, chopped onion, cumin, cinnamon, salt, and pepper. Knead well until you have a smooth dough.
- Form balls with the dough and make a hole in the middle. Fill with the meat mixture and seal, forming an oval shape.
- Fry them in hot oil until they turn dark brown. Place them on absorbent paper to remove excess oil.
