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Beautiful Bulgur Wheat 💛 

April 9, 2015



We have been eating bulgur wheat in my family since I was very little. Bulgur is an integral part of Turkish cuisine. Its so easy to cook, wholesome and utterly delicious. However it has to be cooked with the right ingredients to make it truly scrumptious!

It is one of the grains classed as a ‘superfood.’ It is a naturally high fibre, low fat food, much like quinoa and cous cous. I read in the news just today that doctors in the US are advising pregnant patients to eat Bulgur in their daily diet as a natural means of taking folic acid, which helps in the development of the baby in the womb. Other great health benefits include-

– It is great for the heart and digestion.

– It is very high in fibre.

I use bulgur in my Tabbouleh recipe, where it is purely boiled and added to the chopped herbs. It can also be delicious cooked with onions and tomatoes, and eaten as a yummy accompaniment to grilled chicken, meat, fish or just as it is. My boys absolutely love it, give it a try as an alternative to rice or potatoes!


– 1 cup bulgur 

– 2 cups water

– 1 onion finely diced

– 1/2 cup of Passata or chopped tomatoes 

– Green Romano peppers (diced)

– 2 teaspooons of brown sugar

– 1 teaspoon of olive oil

– Sea salt & ground pepper to taste


– First wash the bulgur wheat in running water. Leave to drain in a sieve.

– In a deep saucepan cook the onions and diced peppers in the olive oil until soft and slightly caramelised.


– Add the chopped tomatoes and sugar, mix on a medium heat until incorporated. The sugar will balance out the acidity of the tomatoes.

– Add 2 cups of hot water to the tomato, pepper and onion mix in the saucepan. Mix gently over a medium heat. Once steaming slowly add in the 1 cup of washed bulgur wheat. Mix well, and leave to cook on a low heat with the lid on until all the liquid has been absorbed by the bulgur. 

– This is a little clever tip! Once all the liquid has been absorbed, turn off the heat. Place a piece of kitchen paper towel or a paper napkin over the top of the saucepan, replace the lid and leave to stand for 10-15 minutes. This will ensure all the moisture left in the rice is gone. Leaving fluffy bulgur rice in the pan!


Enjoy! xxx

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