Bulgur

Other names: bergol, pligouri

Use: whole grain

Benefits: digestive health, sustained energy, heart health, nutrient content

Bulgur is one of the world’s oldest fast foods. Made from wheat berries that have been parboiled, dried, and cracked, it cooks in minutes. A staple of Middle Eastern and West Asian kitchens, bulgur brings nutty depth and hearty texture to pilafs, salads, and stews. Once a health food craze in the 1970s, bulgur is now recognized as a reliable whole grain that supports steady energy, digestive health, and overall wellbeing.

Why It’s Good for You

Supports healthy digestion. High in dietary fiber, bulgur helps regulate bowel movements and encourages a balanced gut microbiome.

Balances blood sugar. The slow-digesting fiber supports insulin sensitivity and prevents energy crashes.

Protects heart health. Studies suggest a diet rich in whole grains, like bulgur, can lower cholesterol and reduce the risk of cardiovascular disease.

Provides key nutrients. Bulgur is rich in iron, magnesium, manganese, folate, niacin, and vitamin B6, making it a well-rounded addition to everyday meals.

Promotes weight management. The fiber increases satiety, curbing overeating and supporting healthy weight goals.

Flavor Profile

Bulgur has a warm, nutty, earthy taste with a satisfying chew. Finer grinds turn fluffy and light, while coarser grinds stay hearty and chewy. Toasting the grains before cooking brings out a richer, deeper nuttiness.

How to Use It

Side dish or salad base. Soak bulgur in hot water, stock, or broth for 10 to 15 minutes for a quick side or flavorful salad starter.

Breakfast bowl. In parts of Turkey and Armenia, bulgur is simmered like a porridge. Use bulgur instead of oats and cook with milk, dates, and cinnamon for a warming breakfast.

Bread booster. Fold cooked bulgur into bread dough for added nutrition and texture.

Hearty salads. Pairing beautifully with fresh herbs like parsley, dill, and oregano, as well as tomatoes, cucumbers, olives, and crumbly white cheeses, bulgur makes a versatile base for nourishing salads and bowls. Tip: Use fine bulgur in tabbouleh or coarse bulgur in grain bowls with beans and roasted vegetables.

3 Ways to Add It to Your Wellbeing Routine

For digestive support. To maintain regular digestion, start the day with a warm bulgur porridge topped with fruit and a drizzle of honey.

For steady energy. To avoid afternoon crashes, use ½ cup cooked bulgur as the base of a Levantine-inspired lunch bowl and add chickpeas, cucumber, and olive oil.

For heart health. To lower your risk of heart disease, replace refined grains with bulgur in pilafs or side dishes. Aim to make the swap three to four times a week.

Where to Find It and How to Store

Look for bulgur in Middle Eastern or natural food stores, where you’ll find it dry in bags or bulk bins. Choose a grind size (fine, medium, coarse) based on how you plan to use it. Store in an airtight container in a cool, dry pantry for up to a year, or keep in the refrigerator or freezer to extend freshness.

Did You Know?

Archaeological evidence shows humans have been preparing grains like bulgur with the same parboil-dry-crack method for thousands of years. It may be one of the earliest examples of a written recipe.