The Only Basic Bulgur Recipe You'll Ever Need

Name: The Only Basic Bulgur Recipe You'll Ever Need
Total time: 30 min
Ingredients: 1.33 cups water; 0.66 cup uncooked bulgur; 2 teaspoons olive oil; 0.25 teaspoon kosher salt plus 1/8 teaspoon

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

Simply Seasoned Bulgur in a bowl with a spoon — 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.

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.