Bulgur Wheat Recipes

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 have been shown to help those with obesity, type 2 diabetes, heart disease, and some forms of cancer while also increasing gut health.

Check out the recipes below to learn ways to add more bulgur wheat to your diet. For gluten-free options, check out these quinoa recipes and rice meal ideas.

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Easy Tabbouleh

Make it a Full Plate Meal: Tabbouleh is nice on hot summer days. Use tabbouleh as a base for a bowl meal by topping with avocado, mixed greens, seasoned white beans, olive tapenade, and your 25% choice. Or skip the 25% food and enjoy it as a 100% water-iber 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: Use only one tablespoon of oil to reduce the amount of fat.

Steak Buddah Bowl

Make it a Full Plate Meal: If you like a good steak 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 my 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 saturated fat in this meal.

Lemony Bulgur Chickpea Salad

Make it a Full Plate Meal: Pack this salad for lunch with spinach, 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: To keep the fat low in this recipe, use only 1.5 tablespoons of olive oil. 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

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.