22 bulgur wheat recipes

A very clean and fresh traditional middle-eastern salad.

Quick bulgur wheat simmered with mushrooms, zucchini, bell pepper, and carrots in an herb-seasoned broth. A diabetic-friendly, low-calorie side dish ready in 30 minutes.

Vegetarian sausage patties made from bulgur wheat, whole wheat flour, sage, and poultry seasoning. Pan-fried until golden, these make a high-fiber meat substitute for breakfast or casseroles.

Vegetarian bulgur burgers built on cooked cracked wheat with grated beets, carrots and cabbage. Baked instead of fried for crisp edges and a tender, hearty interior. Plant-based, freezer-friendly, beet-pink.

Authentic Lebanese tabouli with bulgur, mountains of fresh parsley and mint, tomato, scallions, lemon, and olive oil. A bright, parsley-forward Middle Eastern salad.

Those who enjoy an instant cup of broth but are dismayed by the use of flavor enhancers and the abundance of salt in commercial brands may welcome the chance to make their own soup mix.

Vegan stuffed eggplant with bulgur, mushrooms, and oregano. Hearty Mediterranean-style boats with a meaty mushroom-grain filling, baked until the skins go silky and the tops crisp.

A dense rye bread loaded with fiber that's perfect for a European style breakfast.

Fraykee (freekeh) with toasted pine nuts, dry-roasted bulgur simmered with cinnamon and butter. A nutty, fragrant Middle Eastern grain side dish ready in 40 minutes.

Basic kibbi (kibbeh) of ground lamb, bulgur wheat, onion, and warm cinnamon, mixed to a smooth paste and baked or fried. The foundational Lebanese recipe for the national dish of the Levant.

Kibbi neeyee blends bulgur wheat with ground lamb or beef, grated onion, and warming cinnamon. Lebanese kibbeh base for raw mezze, baked layered trays, or fried football-shaped torpedoes.

Browned chicken breasts baked on a bed of cumin-toasted bulgur pilaf studded with sweet currants and crunchy almonds. A wholesome one-pan Middle Eastern inspired dinner in 45 minutes.

Overnight soaked bulgur breakfast with dried apples and fromage frais for a make-ahead healthy porridge alternative that's diabetic-friendly and customizable.

Lamb and bulgur bake: a Middle Eastern-style kibbeh pie with layered ground lamb, bulgur, onion, and a pine nut stuffing. Crisp on top, juicy inside, sliced into wedges.

Kibbee with ground lamb and bulgur wheat pressed into a pie plate with a pine nut stuffing center, scored into wedges, and baked until crusted. A Lebanese classic.

Pocket soup is a homemade instant soup powder: split peas, bulgur, dried vegetable flakes, sesame and sunflower seeds, and nutritional yeast ground to a fine powder. Add boiling water for a quick vegan broth anywhere.