Bulgar Wheat is made from cracked parboiled whole grains of wheat. You can find it in varying types of coarseness, from super fine to large chunky grains. As it is parboiled during production it's super easy to cook and finer versions only need soaking in just boiled water. For coarse versions you can still soak the bulgar wheat but it will take a lot longer and I like to cover with hot water, simmer for 5-8 minutes then cover and turn off the heat and leave to soak for 10 minutes or until the bulgar wheat is tender.
You can use bulgar wheat in a number of ways, and it takes on flavour very well, so using some stock to soak the wheat is a great way to add more flavour to your dish. It's a great grain to have in the cupboard if you're board of the usual rice or couscous. Most famously used in Tabbouleh, it's also used to make cereals, breads and dishes like pilaf. The recipe below is a great introduction to using bulgar if you've never tried it before. And hopefully something a little different if you have.
Turkish Style Bulgar Wheat Salad.
This cold bulgar wheat salad is inspired by a Turkish dish called Kisir. It's a dish that has many variations depending on the region, and can be easily tailored to suit your tastes. It can be made mild with a small pinch of chilli powder, or punchy using hot chilli pastes, and is often seasoned using pomegranate molasses (but you can substitute for lemon juice and agave syrup or honey, as we have done here). It is most often made using the fine grain bulgar wheat, but I enjoyed this chunkier version just as well using the coarse bulgar wheat we sell here at Just Footprints.
- Bulgar Wheat
- 2 tbsp oil
- a handful of sun dried tomatoes - dehydrated in hot water and roughly chopped
- 2 tbsp tomato paste
- 1/2 tea spoon chilli flakes (or more if you like it spicy!)
- 2 spring onions - chopped
- 1/2 small cucumber - diced
- small handful of dried apricots - chopped (optional)
- flat leaf parsley - chopped
- the juice of half a lemon
- salt to taste
- Agave syrup
- Precook your bulgar wheat as described above.
- In a hot frying pan add the oil tomato paste, sun dried tomatoes and chilli. Cook out the tomato paste for a few minutes and then add the cooked bulgar wheat to the pan, stirring well to combine. Leave to cool completely.
- Stir through the chopped vegetables and season using lemon juice, salt and agave syrup.
This recipe was written by kyrsten Collis @vegboxvegan