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How to Cook Bulgur Wheat

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Learn how to cook bulgur wheat to perfection! This quick and easy method creates a chewy, nutty base for Mediterranean dishes.
Close-up of cooked fine bulgur and coarse bulgur with gold spoon, blue linen, lemons, parsley, and olive oil.

Learn how to cook bulgur wheat with this easy-to-follow bulgur wheat recipe that guarantees perfect results every time! This delicious, healthy, and hearty ancient grain is incredibly versatile and can be used in salads like tabouli, grain bowls, stuffed vegetable fillings, pilafs, soups, stews, and more. High in fiber, it supports gut health and digestion, while offering more protein, vitamins, and nutrients than refined grains or rice. I love making a large batch and incorporating it into my favorite Mediterranean dishes. It’s quick, easy, and will soon become your go-to grain for countless recipes!

: Ingredients for cooking bulgur wheat, including fine bulgur, coarse bulgur, olive oil, lemons, flat-leaf parsley, and salt, with blue linen and a wooden cutting board.
Essential ingredients for learning how to cook bulgur wheat.

Recipe Ingredients

Here’s what you’ll need to make the perfect bulgur wheat recipe:

Fine, Medium, or Course Bulgur Wheat: Bulger is cracked a whole-grain cracked wheat that is hearty and adds a nutty texture and depth to an array of Mediterranean dishes. 

Boiling Water Or Vegetable Stock or Chicken Stock: Boiling water is sufficient for this recipe, however, if you want to add extra flavor and depth, vegetable stock or chicken stock will taste fabulous in this bulgur wheat recipe.

Olive Oil: Olive oil adds a silky lusciousness to this grain base. 

Fresh Lemon Juice: Fresh lemon juice adds a subtle brightness to this bulgur wheat recipe. 

Kosher Salt: Salt helps bring out the natural sweetness of the Bulger wheat.

Flat-Leaf Parsley: This herb is optional but adds a lovely freshness and pop of color to the Bulgur wheat.

Find the full recipe with ingredients and directions below.

How To Make Bulgur Wheat

This step-by-step guide ensures your bulgur wheat recipe comes out perfectly every time:

Gather Ingredients: Measure bulgur wheat, liquid, olive oil, and lemon juice. Chop parsley if using.

Prep the Dish: Spread the dry bulgur wheat evenly in a 9×13 heatproof dish.

Add Liquid: Pour boiling water or stock over the bulgur wheat.

Water added to a bowl of fine bulgur and boiling water poured onto coarse bulgur in a quarter sheet tray, with olive oil, lemons, parsley, and salt in the frame.
Hydrating fine and coarse bulgur wheat.

Seal and Steam: Cover tightly with plastic wrap and let it steam for 15 minutes.

Note: Fine bulgur doesn’t require steaming—simply soak in tepid water for 10 minutes to rehydrate.

Coarse bulgur in a quarter sheet tray wrapped in plastic wrap to steam, with fine bulgur soaking in water, surrounded by parsley, lemons, olive oil, and salt.
Fine bulgur soaking and coarse bulgur steaming for cooking.

Fluff and Season: Fluff with a fork, then mix in olive oil, lemon juice, salt, and parsley.

Fully cooked fine and coarse bulgur wheat topped with parsley and served with gold spoons, styled with blue linen, lemons, parsley, and salt.
Fine and coarse bulgur wheat cooked to perfection.

FAQs About Bulgur Wheat

What is Bulgur Wheat?

Bulgur is a cracked whole-grain wheat that is parboiled and dried before it’s packaged, which makes it incredibly easy and quick to cook. It has a chewy and nutty consistency and is traditional in Mediterranean cuisine. Bulgur is essentially cracked wheat; the difference is that it’s parboiled. Bulgur can be found packaged as fine, medium, and coarse ground.

What Does Bulgur Wheat Taste Like?

Bulgur Wheat has an earthy and nutty taste with a chewy texture. It absorbs most flavors and is terrific to add substance to any salad or vegetable dish.

Is Bulgur Wheat Healthier Than Rice?

Yes, bulgur wheat has twice the fiber, has less calories per servings, and contains more vitamins and nutrients than white and brown rice.

What is the Water-to-Bulgur Ratio?

Fine Bulgur: 10 minutes in tepid water.
Medium/Coarse Bulgur: 12-15 minutes with boiling water and steam.

Two gold spoons holding fine and coarse bulgur over bowls of cooked bulgur, styled with blue linen and olive oil.
Fine and coarse bulgur wheat served with gold spoons.

Experts Tips & Tricks

Follow these tips and tricks below to make perfect Bulgur Wheat every time! 

Choose the Right Grind: Fine bulgur is perfect for tabouli, while medium or coarse works best for hearty grain bowls. 

For many Middle Eastern recipes, fine bulgur is used, and to “cook” or prep it, you have to soak it in water for 10-15 minutes to soften and rehydrate it. If you are using a fine bulgur, you can use the same ratio and tepid water, and there is no need to use boiling water or wrap it tightly in plastic wrap. However, if you’re using a medium or coarse bulgur, boiling water (or stock) is necessary to cook the wheat with a ratio of one part bulgur to one in a half parts liquid for medium around 12 minutes and course bulgur 15 minutes cooking time.  

Liquid to Grain Ratio: I always use 1 part dry bulgur wheat to 1.5 parts liquid. More liquid can make the cracked wheat too wet. My easy steaming method is perfect: it traps all the air and steam inside to hydrate the grain perfectly. 

Allow Flavors to Meld: Right after making this bulgur wheat, add the oil, lemon juice, salt, and parsley, and let this sit and meld for around 30 minutes before you eat it. The flavors will concentrate and become more pronounced over time.

How to Use Cooked Bulgur Wheat

Bulgur wheat is versatile and pairs wonderfully with salads, bowls, and proteins:

Salads: Probably my the most popular to eat Bulgur wheat is to make this authentic toubouli salad that’s oh so addicting with heaps of fresh parsley. You can also add bulger to this persimmon salad, burrata salad, fresh summer corn salad, simple cucumber tomato salad, Brussels sprout salad,vegan potato salad, and even this Japanese cucumber salad

Make A Grain Bowl: I love using this bulgur wheat as a base, and then adding, roasted beets, air fryer broccoli, roasted peppers, roasted tomatoes, roasted vegetables, or crispy carrot chips,  and then drizzling it with this creamy Tahini sauce, dill sauce, avocado dressing, tahini dressing,  or add a dollop of this spicy roasted red pepper tirokafteri sauce, tzatziki, or spicy harissa paste, homemade hummus, or pistachio pesto. 

Proteins: You can top your grain bowl or simply have it alongside this pan seared salmon or duck breast recipe or this vegetarian saganaki (crispy fried cheese), or a simple soft boiled egg

How to Store Bulgur Wheat

This bulgur wheat is terrific to make ahead of time as the flavors become more pronounced with time.  

Refrigerator: Store in an airtight container for up to 7 days.
Freezer: Freeze for up to 2 months in an airtight container.

More Favorite Grain & Pasta Recipes

  • Tabouli
  • Mediterreanean couscous salad
  • How to Cook Farro
  • Farro Salad 
  • Pearl Couscous
  • Scallop Pasta
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Close-up of cooked fine bulgur and coarse bulgur with gold spoon, blue linen, lemons, parsley, and olive oil.

How to Cook Bulgur Wheat

This Bulgur Wheat is quick, healthy, and so versatile. With simple olive oil, lemon juice, and fresh herbs, the bulgur can add deliciously healthy sustenance to any salad, grain, bowl, or side or be eaten alone.
Prep Time 5 minutes
Total Time 20 minutes
Course Basics, Dinner Sides, Rice and Grains
Cuisine Mediterranean
Servings 8 people
Calories 168 kcal

Equipment

Ingredients
  

  • 2 cups fine, medium, or coarse bulgur wheat
  • 3 cups boiling water, vegetable stock, or chicken stock
  • 3 tbs olive oil
  • 1 tbs fresh lemon juice
  • 1/2 tsp Kosher salt
  • Optional: ½  cup Flat-leaf parsley, chopped

Instructions
 

  • For fine bulgur: Place bulgur in a heat-safe bowl, add boiling water, and let it sit uncovered for 10 minutes. If you like your bulgur very nutty and chewy with a bite, use the same bulgur-to-water ratio as above and soak your bulgur in tepid water (as the bulgur is already par-cooked). Fluff with a fork and add the olive oil, lemon juice, salt, and parsley. 
  • For medium-course bulgur: Spread dry bulgur wheat in one even layer in a quarter sheet tray or similar-sized baking dish. Pour boiling water or stock evenly over the bulgur wheat, cover, and seal tightly with plastic wrap so no air can escape (you are steaming the bulgur).
  • Allow this mixture to stand and cook tightly wrapped for 20 minutes.
  • Unwrap the bulgur and fluff with a fork. Add the olive oil, lemon juice, salt, and parsley. 
  • Note: Both fine and coarse bulgurs will continue to dry out in the refrigerator.

Notes

Experts Tips & Tricks 
Follow these tips and tricks below to make perfect Bulgur Wheat every time! 
Kinds of Bulgur Wheat: For many Middle Eastern recipes, fine bulgur is used, and to “cook” or prep it, you have to soak it in water for 10-15 minutes to soften and rehydrate it. If you are using a fine bulgur, you can use the same ratio and tepid water, and there is no need to use boiling water or wrap it tightly in plastic wrap. However, if you’re using a medium or coarse bulgur, boiling water (or stock) is necessary to cook the wheat with a ratio of one part bulgur to one in a half parts liquid for medium around 12 minutes and course bulgur 15 minutes cooking time.  
Liquid to Grain Ratio: I always use 1 part dry bulgur wheat to 1.5 parts liquid. More liquid can make the cracked wheat too wet. My easy steaming method is perfect: it traps all the air and steam inside to hydrate the grain perfectly. 
Allow Flavors to Meld: Right after making this bulgur wheat, add the oil, lemon juice, salt, and parsley, and let this sit and meld for around 30 minutes before you eat it. The flavors will concentrate and become more pronounced over time. 
 
Storage Instructions
This bulgur wheat is terrific to make ahead of time as the flavors become more pronounced with time.  
Refrigerator: Store in your refrigerator in an airtight container for up to seven days. 
Freezer: Store in an airtight container for up to two months in the freezer. 

Nutrition

Calories: 168kcalCarbohydrates: 27gProtein: 4gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 158mgPotassium: 166mgFiber: 7gSugar: 0.2gVitamin A: 319IUVitamin C: 6mgCalcium: 20mgIron: 1mg
Keyword How to Cook Bulgur Wheat
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Adding a generous dose of enthusiasm, excitement, and creativity to the culinary world, Sarah began her career at the French Culinary Institute in NYC. Sarah has worked for the past decade as a Culinary Producer and Food Stylist.

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