Bulgur wheat is a hearty, nutty ancient grain that’s quick to prepare and incredibly versatile. It’s the perfect base for grain bowls, tabbouleh salad, stuffed vegetables, soups, stews, and healthy sides.
Unlike traditional stovetop methods, my foolproof approach uses hot water and steam to gently cook the grains—no pots, no scorching, and no extra equipment required. This steaming method is the same technique I used while working at Mario Batali’s Lupa Osteria in New York City, and it consistently delivers perfectly fluffy bulgur. Just pour, cover, and let it steam. It’s that easy.
While this chef-tested steaming method is my go-to, I’ll also outline other popular ways to cook bulgur—including stovetop, microwave, and rice cooker options, so you can choose what works best for your kitchen.
Looking for a complete meal? Serve bulgur with easy garlic sautéed kale, poached chicken, and a drizzle of basil vinaigrette for a full, flavorful plate.
What is Bulgur Wheat?
Bulgur is a quick-cooking whole grain made from parboiled, cracked wheat. It has a nutty flavor and slightly chewy texture, and is a staple in Mediterranean cooking, especially in Lebanese, Syrian, and Turkish cuisines.
Most commonly known in the U.S. as the base for tabbouleh, bulgur is also used in dishes such as kibbeh and Kisir. The word “bulgur” comes from Turkish and means “bruised grain.” Thanks to its pre-cooked nature, it absorbs flavor well and makes a hearty, satisfying base for salads, sides, and more.
Curious about how to prepare it at home? Let’s look at the types of bulgur wheat and how to cook each one properly.
Types of Bulgur Wheat
Bulgur comes in several grind sizes, each suited for different dishes and cooking methods. Understanding the differences helps you choose the right one for your needs and ensures perfect results every time. Here’s a breakdown of the most common types:
Fine Bulgur
Fine bulgur is the smallest grind and requires no heat to cook. It’s commonly used in fresh salads like tabbouleh and is perfect for no-cook applications.
- Water ratio: 1 cup bulgur to 1 cup lukewarm or room temperature water
- Cook time: Soak for 10–15 minutes
Chef Tip: Use tepid water, not boiling—this preserves the fine texture. After soaking, fluff with a fork and season.
Medium Bulgur
Medium bulgur has a more noticeable bite and holds up well in warm grain bowls, pilafs, and stuffed vegetables.
- Water ratio: 1 cup bulgur to 1.5 cups boiling water or broth
- Cook time (steaming method): 15–20 minutes covered
Chef Tip: This grind is ideal for recipes where you want a bit of chew without overpowering the other ingredients. Add herbs or citrus to the steaming liquid for a flavor boost.
Coarse and Extra Coarse Bulgur
The largest grains, coarse and extra coarse bulgur are hearty and robust. They’re best in soups, stews, and cooked grain dishes where they can absorb rich flavors.
- Water ratio: 1 cup bulgur to 1.75 cups boiling water or broth
- Cook time (steaming method): 20–25 minutes covered
Chef Tip: The larger the grain, the longer the steep. For extra tenderness, let it rest an additional 5 minutes after fluffing.
Red Bulgur
Red bulgur is made from red wheat rather than the more common white wheat, giving it a slightly earthier flavor and deeper hue.
- Water ratio: 1 cup bulgur to 1.5–1.75 cups boiling water
- Cook time: Similar to medium or coarse, depending on grind
Chef Tip: Use red bulgur in dishes where the color and flavor can shine—like veggie-forward grain bowls or roasted tomato salads.
Should You Rinse Bulgur Wheat?
In most cases, you don’t need to rinse bulgur wheat—especially if you’re using the steaming or soaking methods featured in this post. Unlike rice or quinoa, bulgur is already parboiled and partially cooked, so rinsing isn’t necessary to remove excess starch or bitterness.
When not to rinse:
- If you’re soaking fine bulgur in water for tabbouleh or salad, rinsing can waterlog the grains and dull their nutty flavor.
- Rinsing may also wash away some of the subtle wheat aroma that enhances the overall flavor of the final dish.
When rinsing might help:
- If you’re cooking bulgur in a broth or water-heavy soup and want to minimize cloudiness.
- If your bulgur looks dusty or is bulk-purchased and unwashed (always check the label for processing notes).
Chef Tip: When in doubt, give it a quick visual check. If it looks clean and you’re using a no-boil method, skip the rinse—it’ll absorb the flavors of your broth or dressing much better that way.
Cooking Methods for Bulgur Wheat
There’s more than one way to cook bulgur, and each method has its own advantages. Whether you want foolproof grains, fast results, or a more traditional approach, here’s how to choose the right method based on your time and texture preferences.
Chef-Tested Steaming Method
This is my go-to technique—one I used while cooking at Mario Batali’s Lupa Osteria in NYC. It’s hands-off, mess-free, and delivers fluffy, evenly cooked grains every time.
- Works best for: Medium, coarse, or extra coarse bulgur
- Water-to-bulgur ratio: 1.5:1 (e.g., 1½ cups liquid to 1 cup bulgur).
- Method: Add bulgur to a heat-safe dish. Pour in boiling water or hot broth. Cover tightly with plastic wrap and let steam for 15–20 minutes. Fluff and season.
- Why it works: Steam cooks the grains gently, with no risk of burning or overcooking. This technique locks in flavor and results in a tender, fluffy finish.
Chef Tip: This method eliminates guesswork and cleanup. It’s ideal for batch cooking and meal prep.
Traditional Stovetop Method
This method simmers bulgur directly in water or broth and is common in home kitchens and classic recipes.
- Works best for: Medium to extra coarse bulgur
- Water-to-bulgur ratio: 1.5–2:1 (e.g., 1½ to 2 cups liquid for every 1 cup bulgur, depending on texture preference and coarseness of grain).
- Method: Bring water or broth to a boil, stir in bulgur, reduce heat to low, cover, and simmer for 12–20 minutes until tender and water is absorbed. Let sit for 5 minutes before fluffing.
Chef’s Tip: Keep a close eye- this method is more prone to scorching if the heat is too high or the liquid evaporates too quickly.
Microwave Method (Quick Option)
Great when you’re short on time and need a small batch fast.
- Works best for: Fine or medium bulgur
- Water-to-bulgur ratio: 1.5:1 (e.g., 1½ cups liquid to 1 cup bulgur)
- Method: Combine bulgur and water in a microwave-safe bowl. Cover loosely with a plate or microwave-safe lid. Microwave on high for 5–7 minutes, then let sit for 5 minutes. Fluff with a fork.
Chef’s Tip: Keep an eye on the liquid to prevent overflow. Stir halfway if cooking a larger portion.
Rice Cooker Method
SurprisSurprisingly effective, just treat bulgur like rice.
- Works best for: Medium or coarse bulgur
- Water-to-bulgur ratio: 1.5:1 (e.g., 1½ cups liquid to 1 cup bulgur)
- Method: Add bulgur and water to the cooker. Use the “white rice” setting. Once done, let sit for 5 minutes before fluffing.
Chef’s Tip: Add aromatics like bay leaves, garlic, or broth to infuse extra flavor while it cooks.
Ingredient Notes
You only need a few basic ingredients to make great bulgur wheat, but a few thoughtful choices can take it to the next level.
Bulgur Wheat (fine, medium, coarse, or extra coarse): I’ve tested this method with all types. Fine bulgur is best soaked in tepid water—no cooking required—which makes it ideal for cold salads like tabbouleh. Medium and coarse bulgur hold up beautifully in grain bowls and pilafs, and benefit from steaming or traditional stovetop methods.
Boiling Water or Broth: Water keeps things neutral, but I often use vegetable or chicken stock to infuse the grains with more flavor. The broth gets absorbed right into the grain, so use a broth that you’d want to sip.
Kosher Salt (to taste): I recommend seasoning the bulgur after steaming to control the final flavor. Kosher salt or sea salt works best for even seasoning.
Flat-Leaf Parsley (optional): I love adding chopped parsley for color and brightness, primarily when serving the bulgur as a salad base.
Find the full recipe, including exact measurements and detailed instructions, below.
Step-by-Step Instructions for Cooking Bulgur Wheat
This chef-tested steaming method works beautifully for medium, coarse, or extra-coarse bulgur. No stove, no scorched pots—just fluffy, tender grains every time. It’s the same technique I used at Mario Batali’s Lupa Osteria in NYC, where speed and precision mattered. Steaming eliminates guesswork and ensures consistent results, whether you’re cooking for the week or hosting dinner.
Step 1: Measure and Choose Liquid: Use water, chicken stock, or vegetable broth. For fine bulgur, use tepid water. For medium to extra-coarse, use boiling liquid for proper hydration.
Step 2: Prep the Dish: Place fine bulgur in a medium bowl. Spread medium or coarse bulgur in a shallow heat-safe tray (like a quarter sheet tray or 9×13 baking dish) for even steam absorption.
Step 3: Add Liquid /Soak
Use the correct ratio:
- Fine: 1:1 (e.g., 1 cup bulgur to 1 cup tepid water)
- Medium: 1:1.5 (e.g., 1 cup bulgur to 1½ cups boiling liquid)
- Coarse/Extra-Coarse: 1:2 (e.g., 1 cup bulgur to 2 cups boiling liquid)
Step 4: Soak/Seal & Steam: For fine bulgur, let soak uncovered for 10 minutes.
For medium or coarse, cover tightly with plastic wrap and let steam for 15–20 minutes.
Chef Tip: The liquid should just touch the top of the grains. If bulgur is still firm after resting, add a bit more hot water, re-cover, and wait 5 more minutes.
Step 5: Fluff and Season: Fluff gently with a fork. Stir in olive oil, lemon juice, salt, and parsley. The grains should be light, tender, and separate—never soggy.
Ready to cook? Scroll to the full recipe card below for exact measurements, equipment tips, and chef notes.
Bulgur Wheat Recipe
Equipment
- Quarter Sheet Tray or Baking Dish (for medium/coarse bulgur)
- Medium bowl (for fine bulgur)
Ingredients
- 2 cups bulgur wheat (fine, medium, or coarse)
- 3 cups boiling water, vegetable stock, or chicken stock (see ratios below)
- 3 tbs olive oil
- 1 tbs fresh lemon juice
- 1/2 tsp Kosher salt
- Optional: ½ cup Flat-leaf parsley, chopped
Water-to-Bulgur Ratios by Type:
- Fine: 2 cups bulgur to 2 cups tepid water (1:1 ratio)
- Medium: 2 cups bulgur to 3 cups boiling water or broth (1:1.5 ratio)
- Coarse/Extra Coarse: 2 cups bulgur to 4 cups boiling water or broth (1:2 ratio)
Instructions
For Fine Bulgur (No Cooking Required)
- Place bulgur in a medium bowl
- Add tepid water using a 1:1 ratio (e.g., 2 cups bulgur to 2 cups water).
- Let sit uncovered for 10 minutes.
- Fluff with a fork.
- Stir in olive oil, lemon juice, salt, and parsley.
For Medium or Coarse Bulgur (Steaming Method)
- Spread dry bulgur in an even layer in a baking dish or quarter sheet tray.
- Pour boiling water or broth over the bulgur using a 1:1.5 ratio (e.g., 2 cups bulgur to 3 cups liquid).
- Cover tightly with plastic wrap to trap the steam.
- Let sit undisturbed for 20 minutes.
- Remove plastic wrap, fluff with a fork, and stir in olive oil, lemon juice, salt, and parsley.
For Coarse or Extra Coarse Bulgur (Steaming Method)
- Follow the same steps as above, but use a 1:2 ratio (e.g., 2 cups bulgur to 4 cups boiling liquid).
- Let sit for 25–30 minutes, then fluff and season.
Notes
- Rest for Flavor: After seasoning, let bulgur sit for 30 minutes to allow flavors to fully develop.
Nutrition
How to Use Cooked Bulgur Wheat
Bulgur is incredibly versatile, easy to prep ahead, and works beautifully in salads, grain bowls, or as a hearty base for protein-forward meals throughout the week.
Salads: Use bulgur as the base for classics like tabbouleh or toss it into vibrant seasonal salads like my persimmon salad, cucumber tomato salad, or miso shaved Brussels sprout salad for extra texture and fiber.
Grain Bowls: Layer it with grilled or roasted veggies like beets, peppers, or broccoli. Top with tahini sauce, homemade hummus, or basil vinaigrette for a colorful, plant-powered bowl.
With Protein: Pair with pan-seared salmon, crispy crispy saganaki, poached chicken, or even[ a soft-boiled egg for a satisfying, balanced meal.
Chef Tip: Make a big batch and store it for easy meals all week—bulgur holds up well in the fridge and is quick to reheat.
How to Store
Bulgur is ideal for meal prep—its flavor deepens over time, and it holds up well in the fridge or freezer.
Refrigerator: Transfer cooled bulgur to an airtight container and refrigerate for up to 7 days.
Freezer: For longer storage, freeze in airtight containers or freezer bags for up to 2 months.
Yield: This recipe makes approximately 5 cups of cooked bulgur, perfect for salads, bowls, or side dishes throughout the week.
FAQs
Yes, bulgur wheat has about twice the fiber and fewer calories per serving than both white and brown rice. It’s also richer in vitamins and minerals, making it a more nutrient-dense grain.
Wheat berries are whole, uncooked wheat kernels, while bulgur is cracked and partially cooked (parboiled), which makes it much quicker to prepare.
No. Bulgur is made from whole wheat and contains gluten. However, it’s highly nutritious—packed with fiber, protein, and essential vitamins—making it a great option if you don’t need to avoid gluten.
It’s usually found in the grain, rice, or international foods aisle of most grocery stores. You can also find it in Middle Eastern markets or online retailers.
For a gluten-free alternative, try quinoa or lentils—they offer a similar texture and nutritional profile. For a heartier option (not gluten-free), wheat berries work well, though they take longer to cook.
More Favorite Grain & Pasta Recipes
- Tabouli Salad
- Mediterranean couscous salad
- How to Cook Farro
- Farro Salad
- Pearl Couscous
- Scallop Pasta
