What Is It? Wednesday: Bulgur

By: Cassidy Stockton | April 30 2014
What is it? Wednesday: BulgurWe are very excited to bring you What Is It? Wednesdays! Every other Wednesday, we’ll explore a different ingredient or product in depth. We’ll be covering the benefits, uses and common misconceptions about each. If you have any requests, leave them in the comments and we’ll work them into the schedule. 


Bulgur, the quintessential ingredient in tabbouleh, is a fabulous and easy way to incorporate whole grains into your diet. Originating primarily in the Middle East, bulgur can be found on menus across the Mediterranean and Eastern Europe. It's a simple ingredient that can be dressed up or served simply depending on the occasion and, behind oatmeal, one of the best "gateway" grains for most people's forays into whole grain cooking. What is it? Quite simply, bulgur is wheat that has been parboiled and cracked. Most often it's made from durum wheat, but can also be made from hard red wheat and soft white wheat. We offer two varieties: one made from the hard red wheat and one from the soft white wheat. We call them Bulgur and Golden (Light) Bulgur, respectively. Because it is essentially just wheat, bulgur does contain gluten. If you must avoid gluten, try whole grain millet or kasha for a similar texture and flavor. How do you use it? What we love about bulgur is its incredible versatility. A great "starter" recipe for bulgur is our tabbouleh recipe found on the package. It's simple to prepare and has a lovely balance of flavors between the nutty wheat, tangy tomatoes, and hint of mint. Bulgur can be used in salads, soups, casseroles, and pilafs, as well as added to baked goods for a nutty crunch. Try these Lemon Bulgur Poundcakes for a real treat! This Bulgur Asparagus Salad is one of our favorites and a great way to enjoy the bounty of spring. Bulgur can be used in place of meat in casseroles, as it has a chewy texture that replicates ground beef quite nicely. Add it to meatballs and meatloaf to stretch the dish and boost the whole grain content.  


  1. Helene feldan
    I am trying to order regular not quick cooking bulgar wheat and extra thick whole oats that i have ordered both from u many times look up my pasr order and call me when u called me back yeaterday i was driving.
    1. Cassidy Stockton

      I will pass your info to customer service.
  2. Semi
    I am considering buying bulgur for its ability to help me lose weight.

    Serious question: If bulgur is so whole grain and healthy, then how come Bob has such a big belly? Bob, you say all these whole grains are healthy for you and I buy your oats and am now looking forward to starting to buy your bulgur because of its health benefits. But I just watched the bulgur video above , but you seem overweight. How come?

    I am sorry to ask this so bluntly but I need to know that this whole-grain stuff actually works in practice, not just in theory and the fact that it does not seem to be working for Bob is raising a red flag for me.

    Thanks for your understanding.
    1. Cassidy Stockton
      First of all, how a body looks does not equate to how healthy it is. Bob is not a spokesperson for a weight loss program and I'm a little confused as to why you would look at him critically this way. Having a belly does not mean you are unhealthy. Whole grains help with weight loss in that they keep you full and satiated better than a refined grain. Additionally, weight loss success comes from eating less calories than you burn. A nutritious diet and exercise will help you achieve your goals. I can only hope that I am as healthy as Bob when I am 88.
  3. Semi
    Um, it seems that despite my attempt to prevent it, it seems that you took my comment as an attack or criticism on someone, which was not my intention and I apologize for that.

    Bob does seem to be a spokesperson for the company which seems to be selling not just food, but also the claim that this food will help your overall health.
    Also most medical practitioners do seem to think being overweight and a large circumference around the belly (more than 40'') is a serious health problem. I was just asking him if he had some other lifestyle circumstance that confounded his situation for example.

    Anyway, I will continue to buy bob's red mill products. I guess I just need to watch how much I eat them and hope that it works out for me.

    1. Katie
      You are very obviously attacking people, so stop pretending otherwise. What is healthy is not standardized because every body type is different. There are recommendations, but what works for one does not work for another. As Cassidy said who are you to judge an 88 year old man. He is obviously very healthy considering how out and about he is at that age. The food is healthy because it has more nutrition when compared to alternative ingredients. If you cook your own foods and watch what goes into them, then you are generally going to be healthier than if you eat frozen dinners every night. They are not trying to sell a weight loss plan or anything else like that, so it doesn't matter that he is an older man who is naturally going to have a belly. Would you like someone walking up to you and asking why you are fat (if you were)? No, so what makes you think anyone else wants to hear your judgmental opinions. Keep them to yourself from now on.
  4. Semi
    Wanted to include a link to the link between belly fat and health:
  5. Pym
    Which of the Bob's bulgur would be considered fine grind?
    1. Whitney Barnes
      Hi Pym! I would recommend out Golden Bulgur.
  6. Doug
    What coarseness number is your red bulgur? I have most of a package of it that I’d like to start using in recipes, but a lot of them specify a certain coarseness number. 1,2,or3 I believe.
    1. Whitney Barnes
      Hi Doug - our Red Bulgur is medium/fine, a #2.

Add Your Comment

Your email address will not be published. Required fields are marked *