By Alyssa Morlacci
Updated on 26. May. 2021
share Share
bookmark_border Copy URL

Bulgur is booming - the somewhat coarser cousin of the fine couscous is becoming more and more popular, and for good reason-- not only does this ground grain taste great, can it can be used in a variety of dishes.


  • ...is packed with magnesium.
    With approximately 140 milligrams per 100 grams, Bulgur contains about 40 percent of the daily recommended amount of magnesium. The mineral supports the muscle and nerve functions and can provide more inner peace during periods of stress.
  • ...has lots of iron.
    ulgur is a great way for vegetarians and vegans to get iron into their diet. Just 100 grams contains about 37.5 percent of your daily iron requirement. Combine Bulgur with something rich in vitamin C such as paprika, orange or kiwi, to help your body better absorb the plant iron.
  • ...is high in fiber.
    100 grams of iron bulgur almost a third of your daily fiber requirement.
  • ...has plenty of B vitamins.
    Bulgur supplies significant amounts of all vitamins from the B group, which are good for the nerves and the brain.
  • ...can help prevent against osteoperosis.
    Bulgur is relatively rich in vitamin K, which has been shown to help prevent osteoporosis, especially in women. 100 grams contains a good 24 percent of your daily target.
  • ...is high in protein.
    Another reason vegetarians should take a look at bulgar: 100 grams contain 9 grams of protein.

What You Should Know About Bulgur

In many Asian and Middle Eastern countries, bulgur is one of the most important nutritious and satisfying staple foods. 

In general its production is quite complex: the grains must first be soaked and steamed, then air-dried and broken up into more or less coarse grist. The bleaching with caustic soda provides for light, almost white bulgur. When prepared in this way, bulgur does not even need to be boiled or steamed. For the classic salad called tabouleh or for the starter kibbeh, which is prepared with minced lamb, it is sufficient to simply let the coarse pieces of grain swell in hot water. Preparation in cold water also works, but the swelling timeis longer, between 8-12 hours.


Bulgur originates from the Middle East.


Bulgur is available all year round.


Bulgur has a hearty, nutty taste.

Our Favorite Bulgur Recipes

Here you can find all Bulgur recipes.

How Healthy Is Bulgur?

Bulgur contains a lot of vegetable protein, almost a third of your daily requirement per every 100 gram serving. This makes it an especially attractive option for vegetarians and vegans.

However, Bulgur is unsuitable for those who suffer from gluten intolerance, and diabetics or those on a low-carb diet should stray away from bulguar because of its high carbohydrate content.

Calories 345
Protein 12 g
Fat 2 g
Carbohydrates 65 g
Fiber 9 g

Shopping and Cooking Tips for Bulgur


You can get Bulgur in most larger supermarkets and specialty organic stores. As a rule, the raw material for this comes from conventional wheat cultivation. Light-coloured varieties are bleached with caustic soda. In organic shops and health food stores you can get bulgur from organic farming, which is not bleached. 


Since bulgur consists of crushed grain, you should seal opened packages well, or better yet, decant your bulgur into tightly closed containers. The vegetable fat from the grain can become rancid and then taste correspondingly unpleasant if left out for too long, so it's important to eat bulgur as quickly as possible You can keep bulgur fresh in a dry, cool place for a maximum of six months.


Bulgur is already pre-cooked. If you want to eat it raw - for example in the Arabian salad tabouleh - you should still soak it in fresh water for 10-20 minutes before preparation to make it easier to digest.

What To Make With Bulgur

With bulgur you can not only cook classic Middle Eastern dishes, but also replace old American standbys like rice. The coarse wheat meal has the great advantage of being suitable for both sweet and salty dishes, as its taste is relatively mild.

This makes Bulgur extremely versatile: it tastes great on its own as a side dish with meat, fish, poultry and vegetables, but you can also use it to prepare main courses and salads. A great way to use Bulgur is in soups, for example: Just sprinkle it in and let it swell!

Add comment