How it's used
Used in salads, pilafs, soups, and as a base for grain bowls.
Grains
bulgur
Cracked wheat that's partially cooked and dried, often used in Middle Eastern dishes.
- Usual recipe measure
- Usually measured in g
- Recipes using this ingredient
- 3 recipes shown
Your kitchen
Do you usually keep this?
EatMacroPlant remembers the habit, not an exact stock count. Mark it running low when it should return to the next shopping list.
In the kitchen
Substitutes
Quinoa βCouscous
Pairs well with
Pair with legumes for a complete amino acid profile - grains and legumes complement each other's limiting amino acids.
Try it in the kitchen
Recipes that use bulgur
MealLatin American
Fiesta Bean & Bulgur Salad
A Latin American-inspired three-bean and bulgur salad with a lime-cumin-chipotle dressing, pickled jalapeΓ±o and avocado.
Open recipeMealPersian
Saffron Pumpkin Jeweled Pilau
Saffron bulgur with golden pumpkin, warm chickpeas and raisins, creamy cashew-ginger dressing, herbs and toasted pistachios.
Open recipeMealMiddle Eastern
Barberry Lentil Cabbage Rolls
Tender cabbage parcels around lemony lentils, bulgur, herbs and tart barberries, with cucumber yogurt and toasted seeds.
Open recipeNutrition notebook
What 100 g contributes
Nutrition summary
At a glance
Higher inFibreMagnesiumVitamin B3
Calories
291kcal
17% cal
Protein
12.3g
79% cal
Carbs
57.4g
4% cal
Fat
1.3g
Small numbers, big impact
Everyday essentials
Fibre18.30g
Vitamin B120.00ΞΌg
Vitamin D0.00ΞΌg
Iodine0.00ΞΌg
Iron3.00mg
Zinc1.70mg
Calcium39.00mg
Nutrition values are estimates and can vary with variety, brand, cooking method and water content.