Bulgur Wheat Benefits

Inspired by a recent holiday we want to fly the flag for bulgur wheat…

If you’re not into this already or simply have forgotten about that packet you once bought that now sits at the back of your food cupboard, then we urge you to once more reconsider this low in fat, high in mineral inexpensive plant-based protein!

Bulgur can make a healthy option for any meal as it’s a good source of fiber which is needed for digestive and heart health and with over 25% of your daily needs in every one-cup serving it’s a great family staple.

With blood sugar controlling properties due to its low glycemic index this versatile food can be used in stews, salads, as a side dish or as the main event. One small portion of bulgur contains fewer calories, less fat and more than twice the insoluble fiber as brown rice so great at reducing the risk of constipation!

So check out our simple recipe – filling (but without piling on the pounds), quick, easy, yet tasty and healthy. This makes an ideal accompaniment with fish, lamb or pork chops.

Bulgur Wheat Salad Recipe

Serves 4 as a main or more as a side dish


225 grams of bulgur wheat

250 ml of boiling water

8 red cherry tomatoes quartered

¼ cucumber seeded and diced

½ red or yellow pepper diced

½ red onion diced

10-12 pitted green olives quartered

1 tbsp of dill or parsley or both

200g of chickpeas drained and rinsed

Dressing Ingredients:

Juice of a lemon

Large glug of good quality olive oil

1 garlic clove crushed

1 tsp cumin

Season with sea salt and black pepper


Place bulgar wheat in a bowl and pour over boiling water. Cover the bowl tightly and allow the bulgar wheat to stand for 25 minutes.

Meanwhile, prepare the salad and once the bulgar wheat is cooked combine the ingredients together.

Place all the dressing ingredients in a bowl and mix together adding more salt, pepper and/or lemon juice if required.

Finally, pour dressing over bulgar wheat salad mix together and enjoy!

Check out our blog on Doing Time For Porridge!

By | 2018-05-15T11:25:10+01:00 February 23rd, 2017|Food advice, Recipes|