Healthy Recipes Healthy Side Dish Recipes Healthy Grain Side Dish Recipes Healthy Bulgur Side Dish Recipes The Only Basic Bulgur Recipe You'll Ever Need Be the first to rate & review! 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 Published on March 22, 2023 Reviewed by Dietitian Emily Lachtrupp, M.S., RD 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 Print Rate It Share Share Tweet Pin Email Photo: Diana Chistruga Active Time: 5 mins Total Time: 30 mins Servings: 4 Nutrition Profile: Dairy-Free Diabetes Appropriate Egg-Free Heart Healthy Nut-Free Sesame-Free Soy-Free Vegan Vegetarian Jump to Nutrition Facts Ingredients 1 ⅓ cups water ⅔ cup uncooked bulgur 2 teaspoons olive oil ¼ teaspoon kosher salt plus 1/8 teaspoon Directions 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. Rate it Print Nutrition Facts (per serving) 100 Calories 3g Fat 18g Carbs 3g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved