Are you looking for a nutritious and delicious way to add some excitement to your meals? Look no further than bulgur wheat, a tasty and versatile grain that’s packed with fiber, protein, and vitamins. From hearty bowls to crispy snacks, we’ve rounded up 20 mouthwatering bulgur wheat recipes that are sure to become new favorites. Whether you’re in the mood for something Mediterranean-inspired, spicy and adventurous, or simply comforting and familiar, there’s a recipe on this list that’s just right for you.
In this article, we’ll take a culinary journey around the world, exploring everything from classic Middle Eastern dishes to creative twists on old favorites. From salads and soups to main courses and desserts, these 20 recipes showcase the incredible versatility of bulgur wheat and its ability to elevate any meal.
Mediterranean Bulgur Wheat Salad with Feta and Olives
This hearty salad is a perfect blend of crunchy, tangy, and savory flavors, transporting you to the Mediterranean coast. With its colorful mix of textures and bold flavors, it’s a great side dish or light meal.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– 1/2 cup crumbled feta cheese
– 1/2 cup pitted and sliced Kalamata olives
– Salt and pepper to taste
– Fresh parsley or oregano for garnish (optional)
Instructions:
1. Cook bulgur wheat according to package instructions, using 2 cups of water. Drain and set aside.
2. In a large bowl, whisk together olive oil, garlic, salt, and pepper.
3. Add cooked bulgur wheat, crumbled feta cheese, and sliced olives to the bowl. Toss gently to combine.
4. Season with additional salt and pepper if needed.
5. Garnish with fresh parsley or oregano, if desired.
Cooking Time: 15-20 minutes
Spicy Bulgur Wheat Stuffed Peppers
A flavorful twist on traditional stuffed peppers, this recipe combines the nutty taste of bulgur wheat with a kick of heat from spicy sausage and chili flakes. Perfect for a quick and easy dinner that’s packed with nutrients.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked bulgur wheat
– 1/2 cup cooked spicy Italian sausage, crumbled
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon chili flakes
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a large bowl, combine cooked bulgur wheat, sausage, parsley, garlic, olive oil, chili flakes, salt, and pepper.
4. Stuff each pepper with the bulgur mixture, filling to the top.
5. Cover with foil and bake for 30 minutes.
6. Remove foil and top with shredded cheese (if using). Return to oven and bake for an additional 10-15 minutes, or until peppers are tender.
Cooking Time: 40-45 minutes
Herbed Bulgur Wheat and Chickpea Pilaf
This flavorful pilaf combines the nutty taste of bulgur wheat with the creamy texture of chickpeas, all infused with fresh herbs. Perfect as a side dish or added to your favorite salads.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water
– 1 can (15 oz) chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon fresh parsley, chopped
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Rinse the bulgur wheat and soak in water for at least 30 minutes. Drain and set aside.
2. Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the garlic, parsley, thyme, salt, and pepper to the saucepan. Cook for an additional minute, stirring constantly.
4. Stir in the chickpeas and cooked bulgur wheat. Cook for 2-3 minutes or until heated through.
5. Serve hot, garnished with additional fresh herbs if desired.
Cooking Time: 20-25 minutes
Bulgur Wheat Tabbouleh with Fresh Parsley and Mint
This classic Lebanese salad is a refreshing twist on traditional tabbouleh, featuring the nutty flavor of bulgur wheat, crunchy fresh parsley, and cooling mint. Perfect for hot summer days or as a light and easy side dish.
Ingredients:
– 1 cup cooked bulgur wheat
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. In a large bowl, combine cooked bulgur wheat, parsley, and mint.
2. Squeeze the lemon juice over the mixture, then drizzle with olive oil.
3. Season with salt to taste.
4. Toss gently to combine.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5 minutes
Savory Bulgur Wheat and Mushroom Risotto
This hearty risotto combines the nutty flavor of bulgur wheat with the earthy taste of mushrooms, creating a satisfying and comforting dish perfect for a chilly evening.
Ingredients:
– 1 cup bulgur wheat
– 2 cups vegetable broth, warmed
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 cloves garlic, minced
– 1/4 cup white wine (optional)
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent.
2. Add the sliced mushrooms and cook until they release their moisture and start to brown.
3. Add the minced garlic and cook for 1 minute.
4. Add the bulgur wheat and stir to coat with the mushroom mixture.
5. Gradually add the warmed broth, stirring continuously and allowing each portion to absorb before adding more.
6. If using wine, add it after 20 minutes of cooking.
7. Cook for an additional 10-15 minutes or until the bulgur is tender and creamy.
8. Season with salt and pepper to taste.
9. Garnish with chopped parsley, if desired.
Cooking Time: 30-40 minutes
Bulgur Wheat Breakfast Bowl with Honey and Nuts
Start your day with a wholesome breakfast bowl that combines the nutty flavor of bulgur wheat, the sweetness of honey, and the crunch of nuts. This recipe is perfect for a quick and easy morning meal.
Ingredients:
– 1 cup cooked bulgur wheat
– 2 tbsp honey
– 1/4 cup chopped almonds or walnuts
– Pinch of salt
Instructions:
1. In a small bowl, mix together the cooked bulgur wheat, honey, and salt until well combined.
2. Add the chopped nuts to the bowl and stir gently to distribute evenly.
3. Serve the Bulgur Wheat Breakfast Bowl warm or at room temperature.
Cooking Time: 5 minutes (includes cooking time for bulgur wheat)
Lemon Garlic Bulgur Wheat with Grilled Vegetables
Brighten up your meal with the zesty combination of lemon, garlic, and bulgur wheat, paired with smoky grilled vegetables.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 teaspoon salt
– 2 tablespoons olive oil
– Assorted vegetables (bell peppers, zucchini, eggplant, onions) for grilling
Instructions:
1. Rinse the bulgur wheat and soak it in water for at least 30 minutes. Drain and set aside.
2. In a medium saucepan, combine garlic, lemon juice, salt, and olive oil. Cook over low heat, stirring occasionally, until fragrant (about 5 minutes).
3. Add the soaked bulgur wheat to the saucepan and stir to combine. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the liquid is absorbed.
4. Preheat grill to medium-high heat. Brush vegetables with olive oil and season with salt. Grill for 5-7 minutes per side, or until tender and slightly charred.
5. Serve the cooked bulgur wheat alongside the grilled vegetables.
Cooking Time: Approximately 45-50 minutes.
Bulgur Wheat and Lentil Soup with Turmeric
This hearty, aromatic soup combines the comforting warmth of bulgur wheat and lentils with the earthy sweetness of turmeric. Perfect for a cozy evening meal or as a nourishing pick-me-up on a chilly day.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 1 cup bulgur wheat
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground turmeric
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic, cumin, and turmeric; cook for an additional minute.
4. Add the lentils, bulgur wheat, and water to the pot. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the grains are tender.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40 minutes
Bulgur Wheat and Spinach Stuffed Tomatoes
A flavorful and nutritious vegetarian dish that combines the sweetness of tomatoes with the savory goodness of bulgur wheat and spinach.
Ingredients:
– 4 large tomatoes, cored and hollowed out
– 1 cup bulgur wheat, cooked and cooled
– 1/2 cup fresh spinach leaves, chopped
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine cooked bulgur wheat, chopped spinach, and crumbled feta cheese (if using).
3. Stuff each tomato with the bulgur mixture, filling them as full as possible.
4. Place the stuffed tomatoes on a baking sheet lined with parchment paper.
5. Drizzle olive oil over the tomatoes and season with salt and pepper to taste.
6. Bake for 20-25 minutes or until the tomatoes are tender and the filling is heated through.
7. Garnish with chopped parsley (if using) and serve warm.
Cooking Time: 20-25 minutes
Moroccan Bulgur Wheat with Dried Fruits and Almonds
Experience the sweet and savory flavors of Morocco with this nutritious and delicious bulgur wheat dish, perfect for a quick lunch or dinner. This recipe combines the nutty flavor of bulgur with the sweetness of dried fruits and the crunch of almonds.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water
– 1/4 cup honey
– 1/4 cup chopped dates, apricots, and prunes
– 1/4 cup sliced almonds
– 1 tablespoon olive oil
– Salt to taste
– Fresh parsley or mint leaves for garnish (optional)
Instructions:
1. Rinse the bulgur wheat and soak it in water for at least 30 minutes.
2. Drain and cook the bulgur according to package instructions.
3. In a large bowl, combine the cooked bulgur, honey, dried fruits, and almonds.
4. Drizzle with olive oil and season with salt to taste.
5. Garnish with fresh parsley or mint leaves, if desired.
6. Serve warm or at room temperature.
Cooking Time: 30-40 minutes
Bulgur Wheat and Avocado Summer Rolls
Beat the heat with these flavorful summer rolls that combine nutty bulgur wheat, creamy avocado, and crunchy veggies. Perfect for a light and satisfying meal or snack.
Ingredients:
– 1 cup cooked bulgur wheat
– 2 ripe avocados, sliced
– 1/4 cup chopped cucumber
– 1/4 cup chopped bell pepper
– 2 tablespoons soy sauce
– 2 tablespoons lime juice
– Salt and pepper to taste
– 8-10 rice paper wrappers (white or brown)
– Fresh cilantro leaves for garnish
Instructions:
1. In a bowl, combine cooked bulgur wheat, avocado slices, cucumber, bell pepper, soy sauce, and lime juice. Mix well.
2. Fill each rice paper wrapper with about 1/4 cup of the bulgur mixture, leaving a small border at the top.
3. Fold the bottom half of the wrapper up over the filling, then fold in the sides and roll up tightly to form a compact cylinder. Repeat with remaining wrappers and filling.
4. Serve immediately, garnished with fresh cilantro leaves if desired.
Cooking Time: 5-7 minutes (assembly only)
Bulgur Wheat Porridge with Cinnamon and Apples
Start your day with a comforting bowl of warm bulgur porridge, infused with the sweetness of apples and the warmth of cinnamon.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water or apple cider
– 1/4 teaspoon ground cinnamon
– 1 tablespoon honey (optional)
– 1 medium apple, diced
– Pinch of salt
Instructions:
1. Rinse the bulgur wheat and soak it in water or apple cider for at least 30 minutes. Drain and rinse again.
2. In a medium saucepan, combine the drained bulgur, 2 cups of fresh water or apple cider, cinnamon, and salt. Bring to a boil, then reduce heat and simmer for 20-25 minutes, stirring occasionally.
3. Add honey (if using) and stir to dissolve.
4. About 5 minutes before serving, add diced apples to the porridge. Stir gently to combine.
5. Serve warm, garnished with additional apple slices or a sprinkle of cinnamon if desired.
Cooking Time: 25-30 minutes
Bulgur Wheat and Black Bean Burgers
This recipe combines the nutty flavor of bulgur wheat with the rich taste of black beans, perfect for a plant-based twist on traditional burgers. With just 5 ingredients and minimal preparation time, these patties are a healthy and delicious addition to any meal.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup bulgur wheat
– 1/4 cup rolled oats
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, mash the black beans using a fork or a potato masher.
2. Add the bulgur wheat, oats, and salt and pepper to taste. Mix until well combined.
3. Divide the mixture into 4 equal parts and shape each part into a patty.
4. Heat the olive oil in a non-stick skillet over medium heat. Cook the patties for 3-4 minutes per side, or until golden brown and crispy.
5. Serve on your favorite bun with your favorite toppings.
Cooking Time: 10-12 minutes
Bulgur Wheat Stir-Fry with Tofu and Soy Sauce
This nutritious and flavorful stir-fry is a great way to get your daily dose of fiber and protein. Bulgur wheat, a type of whole grain, pairs perfectly with crispy tofu and savory soy sauce.
Ingredients:
– 1 cup bulgur wheat
– 1/2 cup firm tofu, cut into small cubes
– 2 tablespoons soy sauce
– 1 tablespoon vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Cook the bulgur wheat according to package instructions. Set aside.
2. Heat the oil in a wok or large skillet over medium-high heat. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. In the same pan, add the sliced onion and minced garlic. Cook until the onion is translucent, about 2-3 minutes.
4. Add the cooked bulgur wheat to the pan, stirring to combine with the onion mixture.
5. Return the tofu to the pan and stir in soy sauce. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Bulgur Wheat and Roasted Eggplant Casserole
This Mediterranean-inspired casserole combines the nutty flavor of bulgur wheat with the smoky sweetness of roasted eggplant, all wrapped up in a savory tomato sauce. Perfect as a side dish or main course, it’s sure to become a family favorite.
Ingredients:
– 1 cup bulgur wheat
– 2 medium eggplants, sliced into 1/2-inch thick rounds
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Preheat oven to 375°F (190°C).
2. Toss eggplant slices with olive oil, salt, and pepper. Roast for 30 minutes or until tender.
3. Cook bulgur wheat according to package instructions. Set aside.
4. In a large skillet, sauté onion and garlic until softened. Add diced tomatoes, oregano, salt, and pepper. Simmer for 10 minutes.
5. Combine cooked bulgur wheat, roasted eggplant, and tomato sauce in a baking dish. Top with Parmesan cheese, if desired.
6. Bake for 20-25 minutes or until heated through.
Cooking Time: 45-50 minutes
Bulgur Wheat Pancakes with Maple Syrup
Start your day with a nutritious and delicious breakfast that combines the nutty flavor of bulgur wheat with the sweetness of maple syrup.
Ingredients:
– 1 cup bulgur wheat
– 2 eggs
– 1/4 cup milk
– 1 tablespoon honey
– 1/4 teaspoon salt
– Maple syrup (for serving)
Instructions:
1. In a large bowl, combine the bulgur wheat and milk. Let it sit for 5 minutes to allow the bulgur to absorb the liquid.
2. Add the eggs, honey, and salt to the bowl. Whisk until smooth and well combined.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop the batter by 1/4 cupfuls onto the skillet.
5. Cook for 2-3 minutes or until bubbles appear on the surface and the edges start to dry.
6. Flip the pancakes and cook for an additional 1-2 minutes, or until golden brown.
7. Serve warm with a drizzle of maple syrup.
Cooking Time: 10-12 minutes (depending on the size of the pancakes)
Bulgur Wheat and Pumpkin Seed Energy Bars
These wholesome energy bars are packed with nutritious bulgur wheat, crunchy pumpkin seeds, and sweet dates. Perfect for a quick snack or post-workout treat.
Ingredients:
– 2 cups rolled oats
– 1 cup cooked bulgur wheat
– 1/2 cup pitted dates, chopped
– 1/4 cup pumpkin seeds
– 1/4 cup honey
– 1 tablespoon almond butter
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine oats, bulgur wheat, and chopped dates.
2. In a separate bowl, mix together honey, almond butter, and salt until smooth.
3. Pour the wet ingredients over the dry mixture and stir until well combined.
4. Fold in pumpkin seeds.
5. Press the mixture into a lined or greased 8×8-inch baking dish.
6. Refrigerate for at least 30 minutes to set.
7. Cut into bars and store in an airtight container for up to 5 days.
Cooking Time: None (no cooking required)
Bulgur Wheat and Shrimp Paella
A flavorful and nutritious twist on traditional paella, this recipe combines the nutty taste of bulgur wheat with succulent shrimp for a delightful one-pot meal.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 pound large shrimp, peeled and deveined
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion and cook until translucent, about 3 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the bulgur wheat and stir to combine with the onion mixture.
5. Cook for 2-3 minutes or until the bulgur is lightly toasted.
6. Add the shrimp, smoked paprika, salt, and pepper. Stir to combine.
7. Add the water or broth and bring to a simmer.
8. Reduce heat to low and cook, covered, for 15-20 minutes or until the liquid has been absorbed and the bulgur is tender.
9. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Bulgur Wheat and Kale Stuffed Zucchini Boats
This recipe combines the flavors of roasted zucchini, hearty bulgur wheat, and nutritious kale for a delicious and healthy twist on traditional stuffed vegetables.
Ingredients:
– 4 medium-sized zucchinis
– 1 cup cooked bulgur wheat
– 2 cups chopped kale leaves
– 1/4 cup crumbled feta cheese (optional)
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the zucchinis in half lengthwise and scoop out the insides, leaving a shell about 1/4 inch thick.
3. In a large bowl, combine cooked bulgur wheat, chopped kale, crumbled feta cheese (if using), and minced garlic.
4. Stuff each zucchini boat with the bulgur wheat mixture, mounding it slightly at the top.
5. Drizzle olive oil over the stuffed zucchinis and season with salt and pepper to taste.
6. Place the stuffed zucchinis on a baking sheet lined with parchment paper and roast for 30-35 minutes or until tender.
Cooking Time: 30-35 minutes
Bulgur Wheat Chocolate Chip Cookies
These chewy cookies combine the nutty flavor of bulgur wheat with the richness of dark chocolate chips. Perfect for a sweet treat or snack.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup rolled oats
– 1/4 cup bulgur wheat
– 1/2 cup unsalted butter, softened
– 3/4 cup white granulated sugar
– 1/4 cup dark brown sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1 cup semi-sweet chocolate chips
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flour, oats, and bulgur wheat.
3. In a large bowl, cream butter and sugars until light and fluffy. Beat in eggs and vanilla extract.
4. Gradually mix in the dry ingredients until just combined. Fold in chocolate chips.
5. Drop tablespoon-sized balls of dough onto prepared baking sheet, leaving 2 inches between each cookie.
6. Bake for 12-14 minutes or until lightly golden.
Cooking Time: 12-14 minutes
Summary
Discover the delicious and healthy world of bulgur wheat recipes! This collection of 20 flavorful dishes showcases the versatility of this nutritious grain. From savory salads to hearty casseroles, each recipe offers a unique twist on traditional dishes. Try Mediterranean Bulgur Wheat Salad with Feta and Olives, Spicy Bulgur Wheat Stuffed Peppers, or Herbed Bulgur Wheat and Chickpea Pilaf. Whether you’re in the mood for something sweet like Bulgur Wheat Pancakes with Maple Syrup or looking for a protein-packed meal like Bulgur Wheat and Shrimp Paella, there’s something for everyone in this diverse selection of bulgur wheat recipes.
