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Vegetable Bulgur

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Bulgur (also known as burghul) is a super versatile and nutritious grain that is made from cracked wheat which has been parboiled and dried. Bulgur is available in different textures, from fine to coarse. This is truly a staple in my household and given its nutritional profile and health benefits, I literally make it EVERY single week. The Bear and I don’t consume any other grain as much as bulgur. It’s a good source of fibre, vitamins and minerals and is low in fat and calories. This is why for us, bulgur is king!

Cooked bulgur is very tender, fluffy and light, and has a chewy texture. It has a mild, nutty and earthy flavour that is similar to whole wheat. It’s pretty common in Mediterranean and North African cuisines and is usually used in savoury and sometimes sweet dishes.

What’s Healthy About This Recipe

Bulgur is a nutritional powerhouse. It improves digestion and promotes gut health. It’s rich in fiber and low in calories so it promotes weight loss as well. This recipe is loaded with fresh vegetables which are super nutritious and healthy.

Extra virgin olive oil EVOO- the health benefits of EVOO are incredible! It’s known to lower bad cholesterol and raise good cholesterol, it is rich in polyphenols, which are antioxidants that target inflammation. It also contains vitamin E and vitamin K which plays an important role in heart and bone health.

NOTE: I am not a doctor and I am not offering diet or health advice. This section of my blog is for information purposes only and explains how I substitute ingredients and/or methods to make my recipes healthier than other recipes or restaurant-offerings out there. If you’re looking for medical/dietary advice, please speak to a doctor or dietitian.

Vegetable Bulgur

Ingredients

Bulgur: use medium coarse bulgur. I would not recommend using fine or super fine bulgur for this recipe because the dish can end up mushy. Make sure you rinse it well and sift through it while dry to remove any potential stones.


Vegetables: I use onions, garlic, bell peppers, mushrooms and jalapenos for this dish because in my experience they work really well with bulgur (the jalapenos especially impart a great flavour) For the mushrooms, I use cremini but you can also use other types of mushrooms. You may substitute out some of the vegetables if you prefer or add other vegetables such as corn or peas. I use red onions but it can be subsitutted for white or yellow onions. I recommend using red or yellow bell peppers which are sweeter than green bell peppers. Use fresh garlic- not pre packaged.


Tomato paste and crushed tomatoes add a bit of tanginess to the dish and enhance the flavour of the bulgur.
Vegetable broth is the liquid I use to cook the rice. You can also use beef broth or even water (just keep in mind water does not impart as much flavour as broth).


Dried basil: adds a very nice finishing touch to this dish and imparts a subtle hint of earthy flavour.


Extra-virgin olive oil to brown the onions and garlic while adding a very subtle taste.

Check Out the Recipe Video Here.

Step by Step Instructions

Heat olive oil in a large pot on medium-high heat. Add onions and cook until brown and translucent, about 5 minutes. Add garlic and cook for another 3 minutes, stirring occasionally.

Add bell peppers and jalapeno peppers if using and cook for about 2 minutes. Reduce heat to low and add mushrooms, tomato paste, crushed tomatoes, salt, pepper, basil, bulgur and vegetable broth. Cover with a lid and let cook for about 12 minutes, while stirring occasionally and checking to see if the liquid has completely evaporated. If there is no liquid and the bulgur is not fork tender and fluffy, add a half cup of broth, stir and cook without the lid. Once fluffy and no broth remains, remove from heat and serve immediately.

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Bulgur with Vegetables
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Bulgur with Vegetables

Course: MainCuisine: Middle Eastern, BalkanDifficulty: Easy
Servings

6

servings
Prep time

30

minutes
Cooking time

22

minutes

Bulgur (cracked wheat) with vegetables is a great low calorie substitute for rice and is incredibly easy to make

Ingredients

  • 2 tbsp extra virgin olive oil

  • 2 cups medium yellow bulgur cracked wheat, rinsed

  • 2 small red onions, finely chopped

  • 2 cloves garlic, minced

  • 1 bell pepper red or yellow, diced jalapeno peppers, diced (optional)

  • 1 cup of mushroom (about 5-6 small), sliced

  • 2 tsp tomato paste

  • 1 cup tomatoes crushed

  • 2 cups vegetable broth (or more, as necessary)

  • 1 1/4 tbsp salt (adjust to taste)

  • 1 tsp pepper

  • 1 tbsp dried basil

Directions

  • Heat olive oil in a large pot on medium-high heat. Add onions and cook until brown and translucent, about 5 minutes. Add garlic and cook for another 3 minutes, stirring occasionally.
  • Add bell peppers and jalapeno peppers if using and cook for about 2 minutes. Reduce heat to low and add mushrooms, tomato paste, crushed tomatoes, salt, pepper, basil, bulgur and vegetable broth. Cover with a lid and let cook for about 12 minutes, while stirring occasionally and checking to see if the liquid has completely evaporated. If there is no liquid and the bulgur is not fork tender and fluffy, add a half cup of broth, stir and cook without the lid. Once fluffy and no broth remains, remove from heat and serve immediately.

Check out the recipe video!

Tips and Storage

  • Tip: pair bulgur with any protein such as chicken, beef or salmon. It is so versatile I also use it in my arancini recipe for a healthier alternative to white rice. It’s SO so good! Check out my recipe HERE
  • Tip: place unused tomato paste in a glass container because tomato paste is prone to spoilage in the fridge.
  • Storage: cooked bulgur can be stored in the fridge for up to at least 1 week.