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Making Bulgur Wheat

One of the sneakiest ways to use wheat in your everyday cooking is to make “bulgur”. This is simply cooked, baked, cracked, then reconstituted wheat. It sounds much more complex than it really is. Here are the steps...

1. Preheat oven to 300 degrees.
2. Lay a thin layer of cooked wheat across a cookie sheet or two. Bake for 2-3 hours until very dry.
3. Place dry wheat in blender, and crack into bread-crumb-size pieces. Allow to cool completely and store in an airtight container, preferably glass in the refrigerator.
4. When ready to use, place 1 part cracked wheat and 2 parts water in a container, and allow to soak 20 minutes. This will fluff up the wheat, and give it the texture of ground beef.
5. Drain well in a dish towel, squeezing out any excess water, and add to soups, casseroles, salads, meat patties, sandwiches, and more! Bulgur wheat takes on the flavor of anything it’s added to so it’s the perfect meat extender, or added to salads, it boosts nutrition while offering a great texture.

See the recipes below for some creative ways to use bulgur wheat.


1 cup diced fresh tomatoes
1 cup diced fresh cucumbers
1⁄2 cup fresh minced parseley
1⁄2 cup fresh minced mint
1 cup prepared bulgur wheat
Brianna’s vinaigrette with strawberry on the cover
4 cups each romaine and iceberg lettuce
1⁄4 cup green onions, sliced thin

Toss all ingredients in a bowl, and serve! 1 cup prepared bulgur wheat

2 cans kidney beans—drained
1 lb. ground beef
1⁄2 cup finely diced green pepper
1 can diced tomatoes, undrained
1 cup shredded mild cheddar cheese Tomato sauce
1 tsp. salt
1⁄2 cup onion, chopped
1 can whole corn, undrained
1⁄2 tsp. taco seasoning
1⁄2 cup bulgur wheat
2 cups water

In a skillet, cook ground beef, chopped onion, and green pepper until meat is browned. Drain off fat. Add meat mixture to corn, tomatoes, beans and wheat berries. Add taco seasoning, and salt to taste. Simmer 20 minutes, adding the bulgur wheat to soften. Just before serving, sprinkle with cheese, and sour cream. Serves 8.

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