Bulgur is a grain that is often overlooked in favor of more trendy grains such as quinoa or couscous. However, bulgur is super affordable and bursting with nutrients that can keep you healthy on a budget.
One of the best things about using bulgur in your dinner and lunch recipes is that it has a huge ability to absorb the flavors of the foods and sauces that it is mixed with which can really enhance the meal.
In this article, we will look at 18 simple and nutritious bulgur recipes that anyone can follow.
1. Bulgur Taco Bowls
These delicious bulgur taco bowls are a great, healthy alternative for taco night. The bulgur really absorbs the flavors of the taco spices which makes this a super filling meal that feels incredibly indulgent.
Despite the delicious flavors, this is an incredibly healthy and nutritious meal the whole family can enjoy.
2. Greek Salad With Bulgur Wheat
Greek salads are bursting with delicious, healthy flavors that complement each other really well. You can bulk out your traditional greek salad with some bulgur wheat to turn it into a more substantial and filling meal.
This is a great way to create a delicious, healthy, quick dinner.
3. Easy Bulgur Tabbouleh
Tabbouleh is a popular dish to make with bulgur. The mix of fresh tomatoes, scallions, mint, and parsley create a wonderfully fresh flavor that is perfect for the summer months.
The addition of lemon juice adds a beautiful tartness that gives the flavor more depth. Serve this with a fresh tuna steak for a delicious, healthy meal.
4. Bulgur & Quinoa Lunch Bowls
Having grains for your lunch can help you to get through the afternoon without experiencing a slump in energy. The slow release energy in the grains helps you power through.
These bulgur and quinoa lunch bowls are packed with flavor and nutrients to help you make it through until dinner.
5. Bulgur Wheat Balls
These delicious bulgur wheat balls are such a versatile food that you will be glad that you’ve added it to your recipe arsenal. These balls can make a delicious, healthy, nutritious snack for the whole family to just grab and go.
They can also make a fun, finger-food side dish for a larger meal.
6. Spiced Bulgur Wheat With Roast Vegetables
Having a flavorful carbohydrate dish to accompany your protein is a great way to make a healthy meal feel more interesting.
This spiced bulgur wheat with roast vegetables is the perfect way to turn your protein source into a full and balanced meal. The juices from the roast vegetables add to the flavor too.
7. Harissa-Spiced Chicken With Bulgur Wheat
Harissa is a delicious spice paste that has a deep and warming flavor to it. Using it to spice chicken creates a warm and comforting dish that is perfect for colder evenings.
The spiced juices from the chicken will infuse into the bulgur to create a delicious meal that balances its flavors perfectly.
8. Bulgur Wheat With Dried Cranberries
This is a delicious salad made with bulgur wheat and dried cranberries. This is a great salad to accompany a barbecue or to bring to a family cookout or potluck dinner.
The dried cranberries bring a mix of sweetness and tartness to the salad that makes it a flavor explosion in your mouth.
9. Bulgur Salad With Cucumber, Peppers, And Chickpeas
If you are looking for a fresh, filling salad to accompany your dinners or to bring as a side to a gathering, this could be the recipe for you.
The cucumber and peppers bring a fresh crunch and a juiciness to the salad that is very refreshing. The chickpeas help to bulk out the salad and make it perfect for a filling lunch.
10. Turkish Bulgur Pilaf
If you want to make a main dish from your bulgur wheat, this recipe for turkish bulgur pilaf could be what you are looking for. This dish is absolutely bursting with flavor and spices.
The spices are well balanced and complement each other really well. This dish works really well on its own or can be served with a grilled protein.
11. Bulgur Chili
Chili is one of those dishes that is just so tempting and delicious, but it isn’t always the most healthy option. This bulgur chili is a super healthy alternative that is really quick and easy to make.
If you are trying to cut down on the meat that you eat in your diet, this could be a delicious and healthy option to introduce into your meal plan.
12. Beefy Bulgur Meatloaf
Meatloaf is another really popular family meal that is really cheap and easy to make.
However, it isn’t the most healthy of dinner options. With this beefy bulgur meatloaf you can make this family favorite meal a bit more healthy while maintaining all the delicious flavor that you are used to.
13. Easy Bulgur Stir-Fry
If you are looking for a really quick and easy meal that is packed with healthy nutrients, this bulgur stir-fry could be just what you are looking for.
This meal can be made in as little as fifteen minutes including preparation time. This meal is super simple but tastes delicious and will have you making it time and time again.
14. Roasted Halloumi And Bulgur Wheat Salad
Halloumi and bulgur wheat are ingredients that work really well together. This roasted halloumi and bulgur wheat salad is a super healthy dinner option that is bursting with delicious flavors.
The flavors of the roasted halloumi penetrate the bulgur wheat to create a warming flavor throughout the dish.
15. Mediterranean Shrimp With Bulgur
Bulgur is often paired with meats and cheeses that have strong flavors themselves that the bulgur can absorb. However, it also works really well with seafood such as shrimp.
This recipe for Mediterranean shrimp with bulgur is packed with fresh flavors that will leave you feeling full and satisfied.
16. Spiced Lamb With Bulgur And Tahini Dressing
Lamb is a meat that is often served with bulgur to create a delicious and nutritious meal.
This recipe for spiced lamb with bulgur and tahini dressing is full of delicious and warming flavors that are perfect for those colder fall and winter nights. You can serve this on its own as a full meal or as a delicious side to other dishes.
17. Squid Bulgur Wheat Risotto
This squid and bulgur wheat risotto is one of the most decadent recipes on this list but it is still super healthy and full of nutrients.
The risotto is super creamy and delicious and the flavor of the squid is beautifully absorbed by the bulgur. This is the perfect recipe for anyone who loves seafood.
18. Pork And Bulgur-Stuffed Peppers
Stuffed peppers are a super popular lunch and dinner food. No matter what you stuff the peppers with, they are super flavorful and healthy. Stuffing peppers with pork and bulgur is a super healthy option.
The pork is low in fat and the bulgur is a super healthy and nutritious grain.
19. Mediterranean Bulgur Bowl
This Mediterranean bulgur bowl is absolutely bursting with fresh ingredients and flavor. The spices in this dish create a warming flavor that is inviting and delicious.
The beans help to make this bowl more filling and the feta cheese helps to make this dish feel incredibly indulgent and creamy.
20. Kale And Bulgur Tabbouleh With Yogurt Dressing
This is another tabbouleh recipe that is absolutely bursting with flavor. The yogurt dressing helps to make it more creamy and decadent.
The addition of kale adds to the nutritional value of this dish and helps to provide an extra texture and flavor to the dish. You can serve this as a lunch by itself or with grilled protein for a full meal.
21. Bulgur And Butter Bean Salad
If you are looking for a super filling and nutritious salad to accompany your meals or to bring to a potluck gathering with friends or family, this could be the recipe for you.
This bulgur and butter bean salad is packed with nutrients and flavor, but it is also incredibly filling thanks to the bulgur and the beans.
22. Bulgur Spinach Pilaf With Chili-Roast Tomatoes
This is another pilaf recipe that can make a delicious and easy midweek meal. The chili-roast tomatoes add a really beautiful flavor to the dish while the spinach adds some extra iron.
The extra iron offered by the spinach can help to boost your energy levels and help you feel less tired.
23. Spicy Veggie Bulgur Bean Burgers
Bulgur doesn’t just have to be eaten as a grain like you would eat rice. You can use bulgur to make some incredibly healthy and filling veggie burgers.
This recipe for spicy veggie bulgur bean burgers is a great way to get some more bulgur into your diet. These burgers are delicious and full of great nutrients for your body.
24. Bulgur Kofte
These bulgur kofte balls are a super delicious and indulgent snack or side dish that are a great way to get the whole family to consume some more of this incredible grain.
These kofte balls are a little more complicated to make than some other recipes on this list, but they are so delicious that they are fully worth the effort.
25. Squash, Feta, And Bulgur Salad
If you want a lighter salad, this squash, feta, and bulgur salad is the perfect option.
This recipe can make a delicious, filling lunch option that will get you through the whole afternoon, or as a really light dinner option to help you feel more comfortable in the evenings.
You can also serve this salad as a side to accompany the rest of the meal for something more substantial.
26. Roast Chicken And Bulgur Wheat Salad
If you enjoy using your leftovers to make a new and interesting meal and to avoid food waste, this could be the perfect recipe for you.
This roast chicken and bulgur wheat salad is one of the best ways to use up leftover roast chicken from a previous meal. The salad is still super healthy and the bulgur absorbs the aroma and flavor of the chicken beautifully.
27. Winter Tomato Soup With Bulgur
This recipe is perfect for creating a filling, nutritious, and comforting meal for the colder months.
Tomato soup is a common lunch and dinner option during the winter season but it can often leave you feeling hungry soon after or you end up eating a lot of bread alongside it.
This recipe for tomato soup with bulgur will help you feel fuller for longer and help you avoid over eating traditional soup accompaniments such as bread.
28. Breakfast Bulgur Porridge
Bulgur isn’t just for lunch or dinner, you can also enjoy this wonderful grain as a delicious breakfast. This recipe for breakfast bulgur porridge is packed with nutrients that you don’t get in standard porridge oats.
This bulgur porridge tastes very similar to regular porridge and is great at taking on the flavor of any additional ingredients such as fruit or nut butters.
Frequently Asked Questions
What Are The Health Benefits Of Bulgur?
There are a multitude of health benefits that you can get from regularly consuming bulgur as part of a healthy balanced diet.
One of the main health benefits of bulgur is the anti-inflammatory benefits. When you regularly eat bulgur in your diet, you will help protect your body against a variety of diseases that are caused by chronic inflammation in the body.
Bulgur also has a significant impact on your body’s ability to stabilize its blood sugar levels within a healthy range. It can also help to reduce your risk of heart disease.
If you are trying to control or maintain your weight, bulgur is a great food to introduce into your diet as the high fiber content can help to encourage weight loss or prevent weight gain.
Is Bulgur Good For Diabetics?
Bulgur is a great ingredient for diabetics to introduce into their diet. Grains, including bulgur, have been proven to have a positive effect on diabetes, heart health, and even the risk of cancer.
Bulgur is particularly great for people with diabetes thanks to its ability to help the body control blood sugar levels.
Bulgur is a wonderful grain that is bursting with nutrients and has tons of healthy benefits when introduced into your regular diet.
Thanks to its ability to absorb the flavors of the food it is cooked with, this grain is not boring and can taste however you want it to.
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