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 utilizes hot water and steam to cook the grains gently—no pots, no scorching, and no extra equipment required. This 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.
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.
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 steams quickly and works well in salads like tabbouleh, while medium and coarse bulgur hold up beautifully in grain bowls and pilafs. No need to boil—just add hot water and steam.
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.
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.
Types of Bulgur Wheat
There are three main types of bulgur wheat you’ll find in most grocery stores: fine, medium, and coarse (sometimes labeled extra coarse). Wondering how to prepare bulgur wheat? Each variety has a different texture and ideal use:
Fine Bulgur: Soaks quickly in tepid water and is best for cold salads like tabbouleh.
Medium Bulgur: It has a slightly chewy texture and works well in warm dishes, such as grain bowls and pilafs.
Coarse & Extra Coarse Bulgur: The heartiest of the bunch, perfect for stuffing vegetables, soups, or stews.
You’ll find detailed cooking times, water ratios, and instructions for each type in the full recipe card below.
Step-by-Step Instructions for Cooking Bulgur Wheat
This foolproof steaming technique works beautifully for medium, coarse, or extra coarse bulgur—no stove, no scorched pots, just perfectly fluffy grains every time.
Gather Ingredients: Measure your bulgur and hot liquid (water, chicken stock, or vegetable broth).
Prep the Dish: Spread the dry bulgur evenly in a heat-safe quarter sheet tray or 9×13 baking dish.
Add Water or Stock: Pour the hot liquid evenly over the bulgur. Use a 1:1.5 ratio—1 cup of bulgur to 1.5 cups of water or stock.
Seal and Steam: Cover tightly with plastic wrap to prevent steam from escaping. Let it sit, undisturbed, for 15–20 minutes.
Fluff and Season: Remove the plastic wrap and fluff the bulgur with a fork. Then stir in olive oil, lemon juice, salt, and chopped parsley (if using).
Note: Fine bulgur doesn’t require steaming. Just soak it in tepid water for 10 minutes, then fluff and season.
Trying to figure how to prepare bulgur wheat? Jump to the recipe card below for exact instructions, cooking times, and my chef tips.
Bulgur Wheat Recipe
Equipment
- Quarter Sheet Tray or Baking Dish (for medium/coarse bulgur)
- Heat-safe bowl (for fine bulgur)
Ingredients
- 2 cups bulgur wheat (fine, medium, or coarse)
- 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 (No Cooking Required)
- Place bulgur in a heat-safe bowl.
- Add 3 cups of boiling water and let sit uncovered for 10 minutes.For chewier texture, use tepid water instead.
- 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 3 cups of boiling water or stock over the bulgur.
- 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.
Notes
- Grind Matters: Use fine bulgur for tabbouleh or cold salads. Use medium or coarse for grain bowls and pilafs.
- Water-to-Grain Ratio: Always use 1 part bulgur to 1.5 parts liquid (e.g. 2 cups bulgur to 3 cups liquid).
- Flavor Boost: Swap water for broth to add more depth.
- Rest for Flavor: After seasoning, let bulgur sit for 30 minutes to allow flavors to fully develop.
- Storage: Store leftovers in an airtight container. Refrigerate for up to 7 days or freeze for up to 2 months.
- Yield: This recipe makes approximately 5 cups of cooked bulgur.
Nutrition
How to Use Cooked Bulgur Wheat
Bulgur is incredibly versatile and works beautifully in salads, grain bowls, and as a hearty base for protein-forward meals.
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 roasted veggies or grilled and top it with a drizzle of tahini sauce or a scoop of homemade hummus.
With Protein:
Serve it alongside pan-seared salmon, crispy saganaki, or even a soft-boiled egg for a balanced, satisfying meal.
How to Store
This bulgur 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: Store in an airtight container for up to 2 months.
Freezer: Store in an airtight container for up to 2 months.
FAQs
Yes, bulgur wheat has twice the fiber, has less calories per servings, and contains more vitamins and nutrients than white and brown rice.
Wheat berries are whole, uncooked wheat kernels, while bulgur is cracked and parboiled, making it quicker to cook.
No, it is not gluten-free, as it is made from whole wheat. However, it is highly nutritious, packed with fiber, protein, and essential vitamins, making it a great choice for a healthy diet.
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.
If you need a gluten-free alternative, try quinoa or lentils—they offer a similar texture and nutritional profile. Wheat berries also work for a chewier bite, but they’re not gluten-free and take longer to cook.
More Favorite Grain & Pasta Recipes
- Tabouli
- Mediterranean couscous salad
- How to Cook Farro
- Farro Salad
- Pearl Couscous
- Scallop Pasta
