Bulgur

Description

Bulgur is a whole grain product made from parboiled, dried, and cracked wheat kernels, typically derived from durum wheat. Known for its light, nutty flavor, chewy texture, and quick cooking time, bulgur is a staple ingredient in many traditional Middle Eastern and Mediterranean diets. It’s most famously used in dishes like tabbouleh, kibbeh, and pilafs, but its versatility allows it to appear in everything from salads to soups to breakfast bowls.

The word “bulgur” comes from the Turkish bulgur, meaning “bruised grain.” The production process involves partially boiling whole wheat kernels to soften them, then drying and cracking them into various sizes. This pre-cooking means that bulgur cooks significantly faster than other whole grains, typically in 10–15 minutes, making it ideal for modern busy kitchens.

Bulgur is available in four main grades, categorized by grind size:

• Fine: used for tabbouleh and quick salads.

• Medium: suited for kibbeh or stuffing vegetables.

• Coarse: used in pilafs and stews.

• Extra coarse: for hearty grain bowls or long-simmered dishes.

Nutritionally, bulgur is a whole grain powerhouse. It’s high in dietary fiber, which supports digestion, regulates blood sugar, and helps lower cholesterol levels. It also contains plant-based protein, complex carbohydrates, and a range of essential nutrients such as iron, magnesium, manganese, phosphorus, and B vitamins like niacin and folate.

Because it’s made from the whole wheat kernel—bran, germ, and endosperm—bulgur retains a wide spectrum of nutrients often lost in refined grains. It has a low glycemic index, meaning it releases energy slowly and supports sustained energy levels, making it an excellent choice for people managing diabetes or looking to improve metabolic health.

Bulgur is also naturally low in fat, cholesterol-free, and provides a satisfying feeling of fullness, making it ideal for weight management diets. Although it contains gluten (being a wheat product), it is easier to digest than many refined wheat products due to its parboiled state and fiber-rich content.

In the kitchen, bulgur is extremely versatile. Fine bulgur can be soaked in warm water to soften without boiling, making it ideal for cold dishes like tabbouleh, where it is mixed with parsley, tomatoes, cucumbers, mint, lemon juice, and olive oil. Medium or coarse bulgur can be cooked in broth or water and served as a side dish, mixed into veggie patties, or used as a rice substitute in pilafs and stir-fries.

In the Middle East, bulgur is a key ingredient in kibbeh, a dish made with ground meat, spices, and onions. In Armenia, it features in eetch, a cooked tomato and bulgur salad. It’s also used in soups for added heartiness and texture.

From a practical standpoint, bulgur is a dream ingredient: shelf-stable, easy to store, and incredibly fast to prepare. It comes packaged in bags, boxes, or bulk bins at most grocery stores, especially in health food sections or international aisles. Store it in an airtight container in a cool, dry place for up to a year. Cooked bulgur can be refrigerated for up to 4–5 days, making it a convenient option for meal prep.

Bulgur also plays a role in sustainable agriculture, requiring fewer resources to produce than many refined grains, and it helps reduce food waste because even cracked or imperfect kernels can be turned into bulgur.

In conclusion, bulgur is a time-saving, nutrient-rich whole grain that blends the traditions of ancient culinary cultures with modern dietary needs. Whether you’re building a plant-based diet, reducing refined grains, or simply looking for a healthy, satisfying alternative to rice or pasta, bulgur is a versatile and valuable addition to your pantry.

Quantity is 500 grams