Bulgur Wheat Recipes

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Bulgur Wheat in Tabbouleh Salad

Whole grains are packed with nutrients our bodies need for optimal health, including protein, fiber, B-vitamins, antioxidants and trace minerals (iron, zinc, copper and magnesium). It's no surprise that diets rich in whole grains help those with obesity, type 2 diabetes, heart disease, some forms of cancer, and an increase in gut health. 

Check out these five recipes featuring bulgur wheat.

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Easy Tabbouleh

Make it a Full Plate Meal: Tabboueh is nice on hot summer days because it requires no cooking. Use tabbouleh as a base for a bowl meal. Top with avocado, mixed greens, white beans and your 25% choice. Or skip the 25% food and enjoy it as a 100% fiber-rich meal. 

75% fiber foods – bulgur wheat, fresh parsley, fresh mint, tomato, cucumber, scallions, mixed greens, avocado, white beans
25% foods – oil, 25% item of choice

Recipe Note: Keep the oil to 1 tablespoon to reduce the amount of fat.

Steak Buddah Bowl

Make it a Full Plate Meal: If you like a good steak every now and then, here's a great way to Power it Up. If you don't eat red meat, serve this meal with chicken, tofu or our favorite - black beans!

75% fiber foods – bulgur wheat, fresh mint, thyme, parsley, bell peppers, onion, grapefruit, cherry tomatoes, radishes, black beans
25% foods – steak/chicken/tofu

Recipe Note: Use olive oil instead of butter to reduce the amount of saturated fat in this meal.

Lemony Bulgur Chickpea Salad

Make it a Full Plate Meal: Pack this salad for lunch with spinach, fresh tomato, and hummus. A side of whole wheat pita bread would make a nice 25% option. 

75% fiber foods – bulgur wheat, chickpeas, red onion, fresh parsley, fresh mint, spinach, tomato, hummus
25% foods – olive oil, pita bread

Recipe Note: Use only 1.5 tablespoons of olive oil to keep the fat low in this recipe. Adjust the lemon juice as needed to keep the flavor well balanced.

Turkish Kisir Salad

Make it a Full Plate Meal: Serve this salad inside lettuce wraps. A burger or veggie burger patty can serve as your 25% part of the plate. Two apricots would make a wonderful dessert. 

75% fiber foods – bulgur wheat, tomato paste, sweet pepper spread, green onions, fresh parsley, fresh mint, lettuce leaves, apricots
25% foods – burger patty/veggie burger patty

Black Bean Veggie Bowl

Make it a Full Plate Meal: Serve this bowl meal for dinner, and let each family member add their favorite toppings. 

75% fiber foods – tomatoes, red onion, corn, lettuce, bulgur wheat, black bean chili, black beans
25% foods – eggs, feta

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