Bulgur The Noblest Food Achieved by Wheat
By Habeeb Salloum
The hot wind made my brother and me uncomfortable as we searched for wood scraps in the surrounding treeless prairie land. This was an important yearly task for us children in the age-old method of producing our yearly supply of bulgur. We had to find enough wood to be able to boil two bushels of wheat until the kernels were cooked. For this, we needed all the fire material we could find.
Locating the wood for cooking was only the first task in the making of bulgur. After the wheat was done, it had to be spread on white sheets in the sun to eliminate the moisture. When the kernels were bone-dry, we took the cooked product to our neighbor for chopping. Back home, we removed the loose parts of the bran by willowing the crushed, cooked wheat in the never-ending Saskatchewan wind. The bulgur was then again placed in the sun until it became dried.
Of course, we never looked forward to our bulgur-making days as children. It was a time of backbreaking work — period, if possible, to be avoided. How many times we children wished we were like our neighbors who did not know that bulgur even existed.
In our modern times, this method of making bulgur, which is called in the lands where it is a staple 'the noblest food achieved by wheat,' is only a memory. In North America and almost all other countries where it is consumed, this first-rate wheat product is produced by machines, as well as electrically controlled ovens. Today, individuals can purchase machine-made bulgur from any Middle Eastern store, from some health foods outlets, and in a good number of supermarkets in large cities.
Also known as bulgar, bulgour, or burghul, this very versatile food, is believed to have been first eaten in the Euphrates Valley as far back as 5000 BC. Since then, it has been on the daily menu of the people of the Middle East. It has been only over the last few decades that segments of European and North American populations have come to know bulgur to some extent. Introduced by Armenians, Syrians, and others from the Middle East, this delightful wheat is slowly becoming a familiar item among the general public in the western world.
Simple to prepare, this ancient food is an inexpensive, succulent, and versatile cereal. It is cooked in the same fashion as rice, which it commonly replaces, and takes about 20 minutes to prepare. It can be used in all types of dishes, and it can be employed in every course and every meal of the day.
Bulgur can be purchased in bulk or packaged. It comes in three sizes: coarse, medium, and fine. Over-all, the coarse bulgur is utilized in thick soups and stews; the medium as an ingredient in salads; and the fine as a main component in vegetarian patties, as a breakfast cereal, and as a principal element in some desserts.
Middle Eastern and Mediterranean stores tend to sell bulgur in all three sizes. Natural foods stores and supermarkets usually only sell the medium-sized. If you are able to find only the medium-sized bulgur, you can use it in all these recipes. The texture will not be the same for some of the dishes; however, there will be little variance in taste.
From the wide-ranging repertoire of bulgur dishes, I have selected these few for the uninitiated who wish to travel through the culinary world of this healthy eatable. The spices included in the recipes are according to my taste. If you wish, they can be reduced or eliminated.
Basic Bulgur
(Serves 4)
The basic food for many in the Middle East.
- 2 Tablespoons oil
- 1 cup coarse bulgur, rinsed
- 2-½ cups water
- ½ teaspoon salt
- ¼ teaspoon pepper
In a frying pan, heat oil, then sauté bulgur over medium heat for 2 minutes. Stir in the remaining ingredients, and bring to a boil. Cover and cook over medium heat for 20 minutes or until all the water is absorbed, stirring a number of times to make sure bulgur does not stick to bottom of pan. Re-cover, turn off heat, and allow to cook in its own steam for another 30 minutes. Serve as a side or main dish.
| Total calories per serving: 180 | Fat: 7 grams |
| Carbohydrates: 27 grams | Protein: 4 grams |
| Sodium: 300 milligrams | Fiber: 6 grams |
Bulgur and Mushroom Soup
(Serves 8)
If a thicker soup is desired, add ¼ cup lentils or brown rice to the ingredients.
- ½ pound mushrooms, washed and thinly sliced
- 1 medium onion, finely chopped
- 4 cloves garlic, crushed
- ½ cup finely chopped fresh coriander leaves (cilantro)
- 1 small hot pepper, finely chopped
- ½ cup coarse bulgur, rinsed
- 5 Tablespoons tomato paste
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon cumin
- ½ teaspoon allspice
- 8 cups water
- 4 Tablespoons lemon juice
- 2 Tablespoons finely chopped fresh mint
In a large saucepan, heat oil, then add mushrooms, onions, garlic, coriander, and hot pepper. Stir-fry over medium heat for 5 minutes. Stir in the bulgur and stir-fry for another minute. Then add tomato paste, salt, pepper, cumin, allspice, and water, and bring to a boil. Reduce heat, cover, and cook for 40 minutes, stirring occasionally. Finally, stir in lemon juice and mint, and serve immediately.
| Total calories per serving: 90 | Fat: 4 grams |
| Carbohydrates: 14 grams | Protein: 3 grams |
| Sodium: 310 milligrams | Fiber: 3 grams |
Bulgur Cabbage Rolls
(Serves 8)
With cabbage from our garden and bulgur, this savory dish often graced our farm table. If refrigerated, the rolls keep well for a week.
- 2-½ cups cooked chickpeas
- 1 cup coarse bulgur
- 2 medium onions, finely chopped
- 2 large tomatoes, finely chopped
- 4 Tablespoons finely chopped fresh coriander leaves (cilantro)
- 4 Tablespoons finely chopped mint
- 2 Tablespoons olive oil
- 1-½ teaspoons salt
- 1 teaspoon pepper
- 1 teaspoon allspice
- 1 teaspoon cumin
- ¼ teaspoon cayenne
- 8 cloves garlic
- 2 cups tomato juice, mixed with ½ teaspoon salt and ½ teaspoon pepper
Remove core from cabbage, then place in a pot of boiling water for a few minutes to soften leaves. Remove from water and carefully remove the leaves from the center strips. Set strips aside for later use. (If leaves are still not soft, boil again for a few minutes.) When all leaves are cut free, cut large outer leaves in half, then set aside.
Place all remaining ingredients, except garlic and tomato juice, in a bowl and thoroughly combine to make a stuffing.
Place some stuffing on the wide end of the cabbage leaf and roll, tucking in the ends in the process. Continue until all leaves are finished, then set aside. (The stuffing should be enough to produce plump rolls.)
Cover the bottom of a sauce-pan with pieces of center strips and any remaining extra leaves, then add rolls, arranging them side by side in alternating layers. Between each layer, sprinkle a little extra salt (optional) and some of the garlic cloves, then place an inverted plate on top of the last layer. Add tomato juice and enough water to just cover plate. Bring to a boil, then cover and cook over medium heat for 50 minutes or until bulgur is well done. Serve hot or cold.
| Total calories per serving: 250 | Fat: 6 grams |
| Carbohydrates: 44 grams | Protein: 10 grams |
| Sodium: 780 milligrams | Fiber: 12 grams |
Bulgur and Chickpea Salad
(Serves 8)
This salad is excellent when you eat it fresh, but it will keep well for at least two days. To make the salad more colorful, add one extra chopped large tomato.
- ½ cup medium bulgur, soaked for 10 minutes in warm water, then drained by pressing water out through a strainer
- 2 cups cooked chickpeas
- 3 cups finely chopped parsley
- 1 cucumber, peeled and finely chopped
- 1 large tomato, diced into ½-inch cubes
- ½ cup finely chopped green onions
- 4 Tablespoons finely chopped fresh mint leaves
- 2 Tablespoons olive oil
- 4 Tablespoons lemon juice
- ½ teaspoon salt
- ½ teaspoon pepper
- ⅛ teaspoon cayenne
Place bulgur and all vegetables in a salad bowl, then thoroughly mix and set aside.
In a small bowl, combine the remaining ingredients, then pour over the vegetables and toss just before serving.
| Total calories per serving: 150 | Fat: 5 grams |
| Carbohydrates: 25 grams | Protein: 5 grams |
| Sodium: 340 milligrams | Fiber: 6 grams |
Bulgur and Lettuce Salad
(Serves 6)
This salad should be served immediately to prevent the lettuce from becoming soggy.
- ½ cup medium bulgur, soaked for 10 minutes in warm water, then drained by pressing water out through a strainer
- 1 large head romaine lettuce, chopped
- 2 medium tomatoes, diced into ½-inch cubes
- ½ cup finely chopped green onions
- 2 Tablespoons finely chopped fresh mint
- 4 Tablespoons finely chopped fresh coriander leaves (cilantro)
- 2 Tablespoons olive oil
- 3 Tablespoons lemon juice
- ½ teaspoon salt
- ½ teaspoon pepper
Place bulgur and all vegetables in a salad bowl, and thoroughly combine. Set aside.
In a small bowl, mix remaining ingredients. Pour over vegetables, and toss just before serving.
| Total calories per serving: 100 | Fat: 5 grams |
| Carbohydrates: 13 grams | Protein: 3 grams |
| Sodium: 200 milligrams | Fiber: 4 grams |
Bulgur with Tomatoes
(Serves 4)
Healthy and nourishing, this dish was a family favorite on the farm.
- 2 Tablespoons oil
- 2 medium onions, finely chopped
- 4 Tablespoons tomato paste
- 2-½ cups water
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon ground coriander seeds
- ¼ teaspoon cinnamon
- ¼ teaspoon allspice
- 1 cup coarse bulgur
In a saucepan, heat oil, then sauté onions over medium heat for 8 minutes. Stir in remaining ingredients, then bring to boil. Cover and cook over medium heat for 20 minutes or until all the water has been absorbed, stirring a number of times to make sure the bulgur does not stick to bottom of the saucepan. Shut off heat, replace cover, and allow to cook in own steam for about 30 minutes. Serve hot.
| Total calories per serving: 230 | Fat: 7 grams |
| Carbohydrates: 38 grams | Protein: 6 grams |
| Sodium: 320 milligrams | Fiber: 9 grams |
Bulgur and Potato Pie
(Serves 8)
This dish is always a big hit when served as a part of a special meal.
- 1-½ cups bulgur, soaked for 10 minutes in hot water, then drained by pressing water out through a strainer
- 3 cups mashed potatoes
- 3 Tablespoons flour
- 2 teaspoons dried basil
- ½ teaspoon cinnamon
- ½ teaspoon cumin
- ¼ teaspoon cayenne
- 3 cups finely chopped onions, divided
- 1-½ teaspoons salt, divided
- 1 teaspoon pepper, divided
- 3 Tablespoons oil, divided
- 4 cloves garlic, crushed
- 2 Tablespoons finely chopped fresh coriander leaves (cilantro)
- ½ cup slivered almonds
Preheat oven to 350 degrees.
Thoroughly combine the bulgur, potatoes, flour, basil, cinnamon, cumin, cayenne, 1 cup of onions, 1 teaspoon of salt, and ½ teaspoon of the pepper. Then divide mixture into two even portions and set aside.
Heat 2 Tablespoons of oil in a frying pan, then sauté remaining 2 cups of onions over medium heat for 10 minutes. Stir in garlic, coriander, and almonds. Stir-fry over medium heat for another 3 minutes. Stir in remaining salt and pepper, then set aside.
Spread one portion of bulgur and potato mixture in a well-greased 9" x 13" pan, then spread frying pan contents evenly on top. Spread the other portion of bulgur and potato mixture on top, then smooth. Cut into 2" x 2" squares and sprinkle with remaining Tablespoon oil.
Bake for 50 minutes or until edges turn golden brown. Serve hot or cold.
| Total calories per serving: 300 | Fat: 11 grams |
| Carbohydrates: 44 grams | Protein: 8 grams |
| Sodium: 650 milligrams | Fiber: 7 grams |
Bulgur and Pumpkin Pie
(Serves 8)
North American farmers are left with thousands of pumpkins after Halloween. They would be so happy if they knew everyone wanted to make Bulgur and Pumpkin Pie with the remaining crop.
- 1 cup fine bulgur, soaked for 10 minutes in hot water, then drained by pressing water out through a strainer
- 2 teaspoons oregano
- 1-½ teaspoons salt
- 1 teaspoon black pepper
- 1 teaspoon ground coriander seeds
- 1 teaspoon cumin
- ½ teaspoon allspice
- ¼ teaspoon cayenne
- 2 medium onions, finely chopped
- 4 cloves garlic, crushed
- 1 cup flour
- ½ cup water
- 1 Tablespoon olive oil
2 cups baked, mashed pumpkin
Preheat oven to 350 degrees.
Place all the ingredients except oil in a food processor, then process into a dough. Add a little more water if necessary. Place dough in a greased 9" x 13" baking pan, then pat down. With a wet knife, cut into 1 ½- or 2-inch squares. Sprinkle oil over top, then bake for about 40 minutes or until golden brown. Serve warm.
| Total calories per serving: 160 | Fat: 2 grams |
| Carbohydrates: 33 grams | Protein: 5 grams |
| Sodium: 440 milligrams | Fiber: 5 grams |
Bulgur and Pineapple Casserole
(Serves 6)
If you don't enjoy bulgur's crunchy taste, soak it for an extra 10 minutes, and it will melt into the taste of the pineapple.
- 1 Tablespoon olive oil
- ½ cup fine bulgur, soaked for 10 minutes in hot water, then drained by pressing water out through a strainer
- 1 cup crushed pineapple
- 1-½ cups pineapple juice
- 4 Tablespoons sugar (Use your favorite vegan variety.)
- 1 Tablespoon cornstarch
- 1 teaspoon vanilla
- ¼ teaspoon cinnamon
Preheat oven to 350 degrees.
In an oiled casserole about 9" in diameter, place all ingredients, and mix thoroughly. Bake covered for 1 hour. Uncover, brown under broiler, and serve hot.
| Total calories per serving: 160 | Fat: 3 grams |
| Carbohydrates: 32 grams | Protein: 2 grams |
| Sodium: 10 milligrams | Fiber: 3 grams |
Bulgur Porridge
(Serves 6-8)
This simple-to-prepare recipe makes an excellent, healthy breakfast dish.
- 1 cup coarse bulgur
- ½ teaspoon salt
- 5 cups water
- 1 teaspoon cinnamon
- ¼ teaspoon ground cloves
- ½ cup maple syrup
Place bulgur, salt, and water in a saucepan, then bring to boil. Cover and cook over medium heat for 40 minutes or until bulgur is well cooked, adding more water if necessary. Stir in remaining ingredients, then serve hot.
| Total calories per serving: 130 | Fat: <1 gram |
| Carbohydrates: 31 grams | Protein: 2 grams |
| Sodium: 180 milligrams | Fiber: 4 grams |
Habeeb Salloum is a regular contributor to Vegetarian Journal.
