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Welcome to the next post in our whole grain series, this time highlighting bulgur wheat. Bulgur is a pre-cooked cracked wheat that is high in fiber, vitamin, minerals, and protein. Along with all these nutritional features, bulgur cooks quickly.

Often used in side salads, bulgur can also be used in cooked dishes like soups, chili, burgers, and even desserts. Also try bulgur in place of similar ingredients like rice or pasta for something different.

Tabbouleh – tabouli or other spellings – is a popular recipe using bulgur. Combining fresh veggies and herbs with bulgur creates a refreshing side salad. Try this one below and watch the video on how to make it.

Reference: Whole Grain Council, Whole Grains A to Z

Tabbouleh (serves 6)

This lemony side salad is a light recipe for summer. See the variation ideas below to customize to your tastes.

1 cup dry bulgur wheat
1 cup water or broth
3 scallions (or green onions), chopped
1 small cucumber, chopped
1 tomato, chopped
1 cup chopped herbs, such as parsley, cilantro, and/or mint
1/4 cup olive oil
Juice and zest 1 lemon
1 clove garlic, minced
1/4 tsp salt, optional
1/4 tsp ground black pepper
    1. Rinse the bulgur and set in a medium bowl. Bring the water or broth to a boil and pour over bulgur. Let bulgur sit for half an hour at room temperature. Or follow package directions on cooking bulgur. If excess water remains, drain water.
    2. Add the scallions, cucumber, tomato, and herbs to a large bowl. Stir in cooked bulgur.
    3. Mix oil, lemon juice, lemon zest, garlic, salt, and pepper in a separate bowl. Add lemon mixture into bulgur and stir to combine. Excess dressing will be absorbed with time.
    4. Cover and refrigerate. Use within 3-4 days.

    Nutrition analysis per serving (with salt): 170 calories, 9g fat, 105mg sodium, 21g carbohydrate, 4g fiber, 4g protein
    Nutrition analysis per serving (without added salt): 170 calories, 9g fat, 10mg sodium, 21g carbohydrate, 4g fiber, 4g protein

    Variation 1: Add other ingredients, such as avocado slices, pomegranate seeds, dried cherries, or sliced nuts
    Variation 2: Swap ingredients, such as red onion instead of scallions, or rice or barley instead of bulgur

    Adapted from: Turnip the Beet!, "Bulgur Wheat: A Quick-Cooking, (and delicious!) Whole Grain," Kristin Bogdonas, University of Illinois Extension, October 2014