bulgur wheat

© Can Stock Photo / Karaidel

Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked, making it quicker to cook.

Though wheat, especially in it’s processed flour product form, is overused in the modern society, bulgur allows you to use wheat in a healthier whole form.

As a whole grain, it’s naturally high-fiber, low-fat, low-calorie, vegetarian/ vegan. It has a chewy texture that some associated with meat so it can be used in vegetarian chili recipes and such.

This Turkish Bulgur Pilaf recipe is one of my favorite ways to eat bulgur.

It is pacifying for vata and pitta doshas and is slightly imbalancing for kapha due to wheat being a heavier, moisture grain along with the sweet dried fruits and oily walnuts.

Turkish Bulgur Pilaf

Course Side Dish
Cuisine Mediterranean
Keyword bulgur, pilaf
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes


  • 1 ½ c. onions or leeks diced
  • 2 stalks celery minced
  • ½ tsp. rock salt
  • ½ tsp. dill
  • 2 Tbsp. olive oil
  • 2 c. raw bulgur
  • 2 ½ c. boiling water
  • ½ c. dried currants
  • 1 c. dried apricots sliced
  • 1 c. toasted walnuts chopped
  • ½ c. fresh parsley minced
  • Lemon wedges


  1. Cook the onion/leeks and celery with the salt and dill in the oil over medium heat until the vegetables are tender, stirring intermittently (about 8-10 minutes). 

  2. Add bulgur and continue to sauté and stir over medium-low heat until the bulgur is lightly brown (5-8 minutes). 

  3. Add water and dried fruits. Stir once, then cover and simmer over low heat for 25 minutes or until the bulgur is tender and the water absorbed. 

  4. Mix in walnuts and parsley just before serving. Garnish with generous lemon wedges.

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