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Bulgur Wheat Cooking Guide*

bulgur_extra_fine_tradExtra Fine Traditional Bulgur

Soaking Directions: One part Extra Fine grind bulgur to two parts boiling water. Add boiling water to bulgur; stir, cover and let sit for 7 minutes; drain excess water.

Quick Cooking Directions: One part Extra Fine grind bulgur to three parts water. Bring water to a boil; add bulgur, boil for 2 minutes, stirring occasionally. Remove from heat, cover; let stand for 4 minutes; drain excess water.

Microwave Directions: One part Extra Fine grind bulgur to 1 and ¾ parts hot water. Stir and cover; cook on high for 2 minutes, 15 seconds. Stir, cover and let stand for 7 minutes; stir again.

bulgur_1_fine_sm#1 Fine Grind Traditional Bulgur, #1 Fine Dark Brown, #1 Fine Organic Bulgur, #1 Fine Organic Bulgur, #1 Fine Organic KAMUT® Khorasan Bulgur Wheat:

Soaking Directions: One part #1 Fine grind bulgur to two parts boiling water. Add boiling water to bulgur; stir, cover and let sit for 7 minutes; drain excess water.

Quick Cooking Directions: One part #1 Fine grind bulgur to three parts water. Bring water to a boil; add bulgur, boil for 3 minutes, stirring occasionally. Remove from heat, cover; let stand for 4 minutes; drain excess water.

Microwave Directions: One part #1 Fine grind bulgur to 1- ¾ parts hot water. Stir and cover; microwave on high for 2 minutes, 15 seconds. Stir, cover and let stand for 7 minutes; fluff with a fork.

bulgur_2_medium_grind_sm#2 Medium Traditional Bulgur and #2 Medium Brown Bulgur:

Soaking Directions: One part #2 Medium grind bulgur to two parts boiling water. Add boiling water to bulgur; stir, cover and let sit for 15 minutes; drain excess water.

Quick Cooking Directions: One part #2 Medium grind bulgur to three parts water. Bring water to a boil; add bulgur, boil for 7 minutes, stirring occasionally. Remove from heat, cover; let stand for 5 minutes, drain excess water.

Microwave Directions: One part #2 Medium grind bulgur to 1 – ¾ parts hot water. Stir and cover; microwave on high for 2 – 4 minutes. Stir, cover and let stand for 7- 8 minutes; fluff with a fork.

Cooking Directions: One part #2 Medium grind bulgur to two parts water. Bring water to a boil; add bulgur, stir and cover. Reduce heat to simmer; cover. Cook for 10 minutes while stirring occasionally; drain excess water.

bulgur_23_blend_trad#2/3 Blend Traditional Bulgur Wheat

Microwave Directions: One part #2/3 Coarse grind bulgur to 3 parts hot water. Stir and cover; microwave on high for 7 minutes, 30 seconds. Stir, cover and let stand for 8 minutes; stir again.

Quick Cooking Directions: One part #2/3 Coarse grind bulgur to three parts water. Bring water to a boil; add bulgur, boil for 10 minutes, stirring occasionally. Remove from heat, cover; let stand for 5 minutes; drain excess water.

Cooking Directions: One part #2/3 Coarse grind bulgur to 2 – ¼ parts water. Bring water to a boil; add bulgur, stir and cover. Cook for 20 minutes, stirring occasionally; drain excess water.

bulgur_3_coarse_sm#3 Coarse Traditional Bulgur, #3 Coarse Organic Bulgur, #3 Coarse Dark Brown Bulgur, #3 Coarse Organic Bulgur, #3 Coarse Organic KAMUT® Khorasan Bulgur:

Quick Cooking Directions: One part #3 Coarse grind bulgur to three parts water. Bring water to a boil; add bulgur, boil for 9 minutes, stirring occasionally. Remove from heat, cover; let stand for 5 minutes; drain excess water.

Microwave Directions: One part #3 Coarse grind bulgur to 2-3 parts hot water. Stir and cover; microwave on high for 2-7 minutes. Stir, cover and let stand for 8-9 minutes; reheat for 60 seconds more; let sit again for another 9 minutes. Fluff with a fork.

Cooking Directions: One part #3 Coarse grind bulgur to 2 and ¼ parts water. Bring water to a boil; add bulgur, stir and cover. Cook for 20 minutes, stirring occasionally; drain excess water.

bulgur_4_coarse_sm#4 Extra Coarse Traditional Bulgur, #4 Extra Coarse Organic Bulgur:

Quick Cooking Directions: One part #4 Extra Coarse grind bulgur to three parts water. Bring water to a boil; add bulgur, boil for 15 minutes, stirring occasionally. Remove from heat, cover; let stand for 7 minutes; drain excess water.

Microwave Directions: One part #4 Extra Coarse bulgur to 2-3 parts hot water. Stir and cover; microwave on high for 2-8 minutes. Stir, cover and let stand for 9-12 minutes; stir again. Reheat on high for 60 seconds more, and let stand for another 15 minutes. Fluff with a fork.

Cooking Directions:  One part #4 Extra Coarse bulgur to 2 – ¼ parts water. Bring water to a boil; add bulgur, stir and cover. Cook for 25 minutes, stirring occasionally; drain excess water.

bulgur_#5_halfCut_trad#5 Half Cut Traditional Bulgur:

Cooking Directions: One part Half Cut grind bulgur to 2- ½ parts water. Bring water to a boil; add bulgur, stir and cover. Cook for 35 minutes, stirring occasionally; drain excess water.

bulgur_whole_kernelWhole Kernel Bulgur, Whole Kernel Organic Bulgur, Whole Kernel Organic KAMUT® Khorasan Bulgur Wheat, Whole Kernel Organic Bulgur:

Bring bulgur to a boil in excess water (like you would for pasta) for 30-35 minutes. Turn off heat and let it soak in the hot water for 5 minutes; drain water.

bulgur_granoGolden_pearled_durumGrano-Golden Pearled Durum:

Bring Grano-Golden Pearled Durum to a boil in excess water (like you would for pasta) for 35 minutes; stirring occasionally. Turn off heat and let it soak in the hot water for 5 minutes; drain excess water.

bulgur_org_whole_kernel_freekehOrganic Whole Kernel Bulgur:

Bring bulgur to a boil in excess water (like you would for pasta) for 30 minutes.
Stir occasionally; drain excess water.

bulgur_pearled_wheat_NDPearled Wheat ND, Organic Pearled Wheat ND:

Bring Pearled Wheat to a boil in excess water (like you would for pasta) for 35 minutes. Stir occasionally; drain excess water.

*Cooking times may vary depending on ingredient sizing, temperatures, and additional steps.

Cooking Tips

  • When calculating how much product to use, keep in mind that bulgur wheat will expand to twice its original volume with cooking. In other words, 1/2 cup of uncooked bulgur wheat will become 1 cup when cooked.
  • Toast the bulgur wheat lightly in a nonstick skillet, stirring constantly until golden brown.
  • Use any hot liquid to cook the bulgur in, such as water, chicken broth, vegetable broth, beef broth, pineapple juice or apple juice, depending on the recipes and accompanying ingredients.
  • Bulgur wheat can be prepared ahead of time and stored in a plastic container in the refrigerator for up to 1 week. Cooked bulgur wheat can also be frozen for later use.
  • To enhance the flavors from the ingredients add a little salt to each preparation and use quality products, make 6 hours before or 1 day ahead and refrigerate.

 Healthy Eating with Bulgur Wheat

Our six Traditional Bulgur wheat products can be used to create a variety of flavorful dishes:

  • #1 Fine Traditional Bulgur makes a nutritious breakfast cereal, and can be used in breads and desserts, tabbouleh salad, soups, and in any recipe as a substitute for rice.
  • #2 Medium Traditional Bulgur is an all-purpose size used in salads, stews, soups, multi-grain bakery goods, and especially in meatless burgers and chili.
  • #3 Coarse Traditional Bulgur for low-fat stuffing’s, casseroles and vegetarian tacos, side dishes, and can also be used in pilafs, soups, salads and artisan breads.
  • #4 Extra Coarse Traditional Bulgur for hearty soups, pilafs, side dishes and breads.
  • #5 Half Cut Traditional Bulgur extra-large grind for use in soups, pilafs and specialty recipes.
  • Whole Kernel Traditional Bulgur can be used as a key ingredient in hearty soups, vegetable and grain side dishes, and to impart whole kernel goodness and texture to artisan breads.

Product List

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Featured Recipes

A staple of the traditional Mediterranean Diet for thousands of years, bulgur wheat is popular in modern health food and vegetarian diets and can be applied to a variety of recipes, including baked goods, side dishes, salads, soups, and breakfast items.

Orlando’s Bulgur Pilaf

Sunnyland Mills Bulgur Salad

Bulgur Burgers

Bakery Benefits

Conventional and Organic Bulgur Bakery Applications:

Straight Doughs, Sponge & Dough and Artisan Baking Systems Benefits:

  • Improved Crumb Softness by retarding crumb dehydration (and thereby crystallization of wheat starch) through an extended time-release mechanism characteristic of water absorbed and encapsulated within the pre-gelatinized matrices of the Bulgur Wheat and released into areas where the crumb may be drying. Recommended Sunnyland Mills’ Bulgur Products: #1 Fine Grind, #2 Medium Grind and #3 Coarse Grind.
  • Higher Dough Yield by increasing the water absorption capacity of the dough system benefiting from the pre-gelatinized nature of Bulgur Wheat (water absorption of 95% vs. 62-65% [w/w] pre-gelatinized Bulgur flour vs. regular wheat flour). Recommended Sunnyland Mills’ Bulgur Products: #1 Fine Grind and #2 Medium Grind.
  • Distinct Textural Improvement and Uniformity by imparting an appealing garnish of whole-grain to the crumb; yet a soft and non-gritty bite. Recommended Sunnyland Mills’ Bulgur Products: #1 Fine Grind, #2 Medium Grind, #3 Coarse Grind or #4 Extra Coarse Grind.
  • Controlled Crumb Humectancy by substituting up to 50% (w/w) of the regular wheat flour (whole or extracted) with blends of Bulgur Wheat products. Recommended Sunnyland Mills’ Bulgur Products: #1 Fine Grind and #2 Medium Grind.
  • Reduced Mold Inhibitor Usage/Cost while improving the Microbial Shelf-life of baked bread as a result of the steam treatment or pasteurization effect on the raw wheat during the Bulgur process and the corresponding reductions in spoiling microorganisms, yeast and mold in particular. Recommended Sunnyland Mills’ Bulgur Products: #1 Fine Grind, #2 Medium Grind, #3 Coarse Grind, #4 Extra Coarse Grind and Whole Kernel.

Baked Goods Recipes

Highlighted are a few of Sunnyland Mills’ most unique and appetizing baked goods recipes:

Tabbouleh Recipes

Just as the spelling of tabbouleh varies – Tabouli, Taboule, Taboli, Tabouleh – so does the agreed upon date of when tabbouleh first came on the scene. We do know that the main ingredient in tabbouleh, bulgur wheat, was used by the ancients approximately 4,000 years ago. The wholesomeness and the flavors that commingle in tabbouleh’s combination of healthy greens, spices and grains are both satisfying and highly nutritious.

Sunnyland Mills has created a variety of tabbouleh recipes that combine ingredients and spices that will enliven the taste buds:

Grano-Golden Pearled Durum Recipes

Renowned for its al dente (meaning “to the tooth” in Italian) texture when prepared, Grano has a firm, yet chewy consistency and is high in fiber, protein and minerals. According to chefs, Grano maintains its texture on a steam table better than rice or pasta and can be reheated several times without damage.

Artful chefs use Grano in many ways – as an accompaniment or as a center-of-the-plate menu item as the bright golden grain adds color and goodness. It is a perfect component of a balanced meal and a delicious and flavorful alternative to rice or pasta.

Sunnyland Mills has compiled a variety of delicious Grano dishes that harken back to the simplicity and wholesomeness of the old days in the Italian countryside:

Meat Extender Benefits

Health and Financial Benefits:

Using bulgur as a meat extender is a smart choice for your health and is cost effective. Bulgur is a 100% whole grain product made from premium quality whole wheat that is cooked, dried and ground, and it can be used to stretch meat in recipes, making meals more affordable and nutritious.

Here’s some of the benefits of using bulgur effectively:

  • Adding 1/2 cup of cooked bulgur to 1 cup of ground beef or ground turkey:
    • Increases Fiber 280%
    • Reduces Cholesterol by 34%
    • Reduces Fat by 32%
    • Reduces Protein only 19%
    • Cost Savings of 17%

How to Use Bulgur as a Meat Extender:

  1. Preparation:
    1. Cook bulgur according to the package instructions. Typically, you’ll need to add hot water or broth, let it sit until tender, and then fluff with a fork.
  2. Burgers:
    1. Blend cooked bulgur with ground meat to make burger patties. This not only extends the meat but also adds a unique texture and flavor. Full recipe