Food Ingredients Dictionary - Bulgur

In the continuation of food dictionary, next is Bulgar Wheat or broken wheat from the Tabbouleh Salad. Bulgur wheat is a natural whole grain cereal, made by coarsely milling grains of wheat (usually durum wheat). Do not get confused with cracked wheat. Bulgur is parboiled while cracked wheat is just crushed wheat grains.


Bulgur is a common ingredient of Turkish, Middle Eastern, Indian (daliya) and Mediterranean dishes for making pilafs, soups, bakery goods or for stuffing. Available in three grinds -- coarse foe making pilafs or stuffing, medium for cereals and fine for salads. When cooked, broken wheat has a very hearty, warm aroma and a grainy, delightful taste.

Minimal processing makes bulgur, highly nutritious. A cup of bulgur has fewer calories, more fiber and less fat than twice the fiber of brown rice. Replace white or brown rice with bulgur to maximize weight loss, as you would consume less calories but would still feel full. Bulgur is high in minerals and prevents constipation, reduces the risk of diabetes, cancer and heart diseases.