The Only Basic Bulgur Recipe You'll Ever Need

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Bulgur is a nutritious and easy whole grain that works as a great replacement for brown rice or quinoa if you're trying to switch things up. You can make plenty ahead of time to enjoy in various forms throughout your week—as part of breakfast, lunch and dinner. 

By
Ann Taylor Pittman
Ann Taylor Pittman
Ann Taylor Pittman

Ann Taylor Pittman is a longtime food writer, food editor and recipe developer who has won two James Beard Foundation Awards: one for the feature article “Mississippi Chinese Lady Goes Home to Korea” and one, with Scott Mowbray, for writing The New Way to Cook Light cookbook.

EatingWell's Editorial Guidelines
Updated on May 27, 2024
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Overhead view of a brown serving bowl of The Only Basic Bulgur Recipe You'll Ever Need
Photo:

Diana Chistruga
Active Time:
5 mins
Total Time:
30 mins
Servings:
4
Nutrition Profile:
Sesame-Free Diabetes-Friendly Nut-Free Dairy-Free Soy-Free Heart-Healthy Vegan Vegetarian Egg-Free
Jump to Nutrition Facts
Overhead view of ingredients in bowls for The Only Basic Bulgur Recipe You'll Ever Need

Diana Chistruga
Cook Mode (Keep screen awake)

Ingredients

  • 1 ⅓ cups water

  • ⅔ cup uncooked bulgur

  • 2 teaspoons olive oil

  • ¼ teaspoon kosher salt plus 1/8 teaspoon

Directions

  1. Bring water to a boil in a small saucepan over medium-high. Stir in bulgur; cover, reduce heat to medium-low, and simmer 12 minutes. Remove from heat, and let stand, covered, 10 minutes. Uncover. Drizzle with oil, and sprinkle with salt. Fluff with a fork to combine.

    Overhead view of a saucepan of The Only Basic Bulgur Recipe You'll Ever Need with a fork after fluffing

    Diana Chistruga
Originally appeared: Cooking Light

Nutrition Facts (per serving)

100 Calories
3g Fat
18g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1/2 cup
Calories 100
% Daily Value *
Total Carbohydrate 18g 7%
Dietary Fiber 3g 11%
Protein 3g 6%
Total Fat 3g 4%
Sodium 184mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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