Healthy Eating with Bulgur Wheat
Bulgur Wheat 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 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 by spreading it out in a thin layer on a baking sheet and placing in the freezer. When the bulgur wheat is almost frozen, it can be transferred to plastic bags or containers.
- 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.
Bulgur Wheat Cooking Guide*
Extra 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.
#1 Fine Grind Traditional, #1 Fine Dark Brown, #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.
#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.
#3 Coarse Traditional, #3 Coarse Organic Bulgur, #3 Coarse Dark Brown 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.
#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.
#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.
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.
Whole Kernel Bulgur, Whole Kernel Organic Bulgur, Whole Kernel Organic KAMUT® Khorasan Bulgur Wheat:
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.
Grano-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.
Organic Roasted Kamut® Khorasan Couscous:
Bring a medium sized pot of lightly salted water to a rapid boil as you would for pasta. Add desired amount of couscous. Let boil for three minutes; strain well. Let couscous sit for five minutes to absorb all water. Fluff with a fork and serve.
Pearled 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.