Steamed Bulgur


by: Maria Bella

Looking for a healthy side dish? Bulgur (a.k.a. bulgar, bulghur, or burghul) is produced from whole wheat (most commonly durum wheat). After the grains are cleaned, they are pre-cooked by means of steaming or parboiling. They are then dried and ground into several different sizes: fine, medium, coarse and whole. Bulgur has a mild, nutty flavor and can be found in health food stores and most supermarkets.


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serves: 1

1 cup fine or medium bulgur

sea salt and freshly ground pepper

2 1/2 cups boiling water

1 tablespoon butter or extra-virgin olive oil, to taste

Nutrition Facts
Steamed Bulgur

Servings Per Recipe: 1

Amount per Serving

Calories: 581

  • Total Fat: 13.5 g
  •     Saturated Fat: 7.7 g
  •     Trans Fat: 0.5 g
  • Cholesterol: 30.7 mg
  • Sodium: 143.7 mg
  • Total Carbs: 106.2 g
  •     Dietary Fiber: 25.6 g
  •     Sugars: 0.6 g
  • Protein: 17.3 g

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1.  Rinse the bulgur, then put it in a bowl with a few pinches of salt and pour on the boiling water. Cover and let stand 15 minutes for fine bulgur, 25 minutes for medium. If there's any excess water, pour the bulgur into a strainer, then heat it with the butter or olive oil. Taste for salt and season with pepper.

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