Mainly used in Middle-Eastern and Mediterranean cooking, bulgur wheat is a delicious, nutty flavoured grain that is low fat and high in fibre. As it comes from wheat, it is not gluten free so is not suitable for coeliacs.
Depending on what you want to cook with bulgur, you may not need to pre soak or cook it (for example when bulking out soups and stews) but to use as a side dish or salad it will need preparation. Here’s a quick and easy method to make the perfect savoury bulgur wheat every time!
Use one part bulgur to two parts liquid; so for 100g of bulgur wheat, use 200ml of water or stock of your choosing. Combine in a pan, bring t a simmer and cook for 10 minutes. Turn off the heat and put a lid on the pan. Let it sit for a further 10 minutes and then fluff with a fork. If you are eating your bulgur cold, transfer it to a plate and spread out to minimise cooling time and stickiness.
My favourite way to serve bulgur wheat is in a classic tabbouleh salad. Finely chop equal amounts of tomato and cucumber, place them together in a sieve and salt them to drain away excess liquid. Finely chop a large bunch of parsley, and half a small red onion. Stir all of the parsley and vegetables through the cooled bulgur, and dress with equal amounts of olive oil and lemon juice. Salt and pepper to taste, then serve!
You may not know, that bulgur wheat also makes a delicious substitute for oats in porridge. Using a 3:1 ratio of liquid to grains, combine your choice of milk with bulgur in a pan and bring to the boil. Turn the heat down to a simmer and stir occasionally until the mixture is the consistency of porridge. Serve with maple syrup and pecan nuts, or banana and cinnamon for a hearty and delicious breakfast. For a less creamy porridge you can mix your milk with water.