Bulgur Wheat is not very popular, but it is very nutritious and healthy. It is very easy to prepare. Usually, it’s precooked. If you are cooking a recipe that calls for Bulgur and you don’t have it right now, you can use its substitutes. Every ingredient has its substitutes which means that you can replace your main ingredient with its substitute without losing the taste or ruining your recipe/dish.
Before going to know about Bulgur Substitutes, you have to know what is Bulgur actually? so that you can choose the perfect substitute for your recipe/dish.
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What is Bulgur Actually?
Bulgur is a cereal food made from the parboiled groat of several different species of wheat, most often from durum wheat. It is originated from the Mediterranean. Bulgur gets its name after a unique process. Before soaking, kernels are cooked by steaming until they become soft, then dried. Grains cracked after the bran are removed. These cracked kernels are known as Bulgur.
Nutrient Profile of Bulgur:
- Calories: 151
- Carbs: 34 grams
- Protein: 6 grams
- Fat: 0 grams
- Fiber: 8 grams
- Folate: 8% of the RDI
- Vitamin B6: 8% of the RDI
- Niacin: 9% of the RDI
- Manganese: 55% of the RDI
- Magnesium: 15% of the RDI
- Iron: 10% of the RDI
Health Benefits of Bulgur:
- Bulgur promotes heart health.
- It also maintains blood sugar levels.
- Eating Bulgar can improve your digestion and gut health.
- It also helps to reduce weight.
What can I substitute for Bulgur?
It’s annoying sometimes when you come to know that you are run out of the main ingredient. What if you don’t have time to visit your nearby store but you need it urgently? In that case, you should use its substitute without wasting your time. Using a substitute would give an almost similar flavor to the main ingredient and help your recipe to be ruined. Here, we have a huge list of substitutes for Bulgur so that you can choose accordingly what you have in your kitchen/pantry right now.
1. Quinoa:
Quinoa is a very popular pseudocereal that comes from South America. Now, it is used as the main ingredient in many recipes. Quinoa can be red and creamy white in color and contains many essential nutrients such as amino acids, proteins, fiber, iron, magnesium, phosphorus, potassium, calcium, zinc, and antioxidants. It’s a versatile Bulgur replacement that can be used in several sweet and savory dishes/recipes. Quinoa is gluten-free and can be used in soups, stews, and salads due to its similar texture profile to Bulgur.
2. Rice:
Rice is the most convenient substitute for Bulgur and is easy to avail as well. It’s a cereal grain and can be found in many varieties like white, brown, and red. All varieties are healthy to eat. Brown Rice has a nutty flavor with a chewy texture, but White Rice has a mild flavor and soft texture. Brown Rice takes more time to cook than regular White Rice. This versatile substitute can be boiled, powdered, deep-fried, and grilled. You can use Rice instead in absence of bulgur in a recipe.
3. Cracked Wheat:
Cracked Wheat is a form of wheat in which whole wheat berries are cracked into smaller pieces. Due to its crunchy texture and nutty flavor, it is used to make multi-grain bread, pilaffs, stuffings, and breakfast cereals. You can replace Bulgur with Cracked Wheat easily, but it takes a longer time to cook whereas Bulgur is pre-cooked and takes a shorter time.
4. Wheat Couscous:
Wheat Couscous basically is crushed durum that is converted into small granules. You may find this grain in many Middle Eastern and Mediterranean cuisines. The preparation of Wheat Couscous is different from the Bulgur. It has a mild flavor that works well with fish and other recipes/dishes. The cooking time is similar to the Bulgur so you don’t need to wait as you do when cooking Cracked Wheat.
5. Farro:
Farro is a grain that is derived from whole wheat grains which are dried and boiled in water till they soften. The nutrients it’s packed with are protein, fibers, and calories. It’s a rich source of carbohydrates. When comes to its taste, it’s complex and nutty with a hint of cinnamon aroma. Using it with Greek salad and risotto gives a delicious taste. It’s a great replacement for Bulgur that can be used in absence of it.
6. Buckwheat Groat:
Buckwheat is high in carbohydrates, proteins, fiber, and vitamins B1 and B2 with a wide range of beneficial effects. The rich nutty flavor of Buckwheat enhances the taste of a recipe. It’s one of the healthiest substitutes for Bulgur and gives a nutty and smooth texture in several dishes/recipes. It’s a great gluten-free substitute for Bulgur you can use.
7. Millet:
Millet is a type of grain. It is mostly found in the dried zone such as Africa & China. Millet has a nutty flavor with a strong texture. When comes to its nutrient profile its nutrients such as vitamins, iron, calcium, and other minerals are beneficial for health. You can use it to make a creamy texture in your recipe or add it to rice and mashed potatoes.
8. Orzo:
Orzo is not a grain. It’s a small-sized pasta that belongs to pastina category of pasta. Orzo comes in many colors such as yellow, red, and green. Yes, you can use Orzo in your recipe as an alternative to Bulgur. If you are adding Orzo to your salad or cold dishes, you can coot it as any other pasta.
9. Amaranth:
Amaranth is a great choice as a gluten-free substitute for Bulgur. It is similar to Quinoa and usually found in the sunny hills of the Sound of America. Amaranth belongs to the same category of pseudocereals that are seeds actually. It doesn’t matter which form is used for cooking. You can use both whole or powdered/ground forms in a recipe to get a thick texture and also for baking purposes. when it is cooked, delivers a kick of peppery, nutty, and herbal flavor.
10. Barley:
Barley is not considered a whole grain. This bulgur is easy to use and doesn’t take a longer time to cook. Barley is a bit chewy and has a tougher texture that adds bite to any dish. A slightly nutty flavor of Barley works perfectly with stir-fries, casseroles, and pilaf. You can add Barley to soups and salads as well.
11. Teff:
Teff is a small and new grain that belongs to Ethiopia. You should keep in mind its consistency before using it as a Bulgur wheat alternative due to its size. Teff has so many health benefits because it contains proteins and lots of vitamins. A bit of sweetness with a nutty flavor makes it similar to Bulgur. You can use Teff in both baking and cooking recipes.
12. Wheat Berries:
Wheat Berries are an edible part of Wheat Kernel. The dose of nuttiness and a bit of sweetness makes it a perfect substitute for Bulgur wheat. The slightly toasty aroma is a plus point of Wheat Berries to use in both savory and sweet dishes/recipes. It may add some crunchiness to your salad.
FAQ:-
Are Bulgur and Couscous the same thing?
Bulgur is made from whole grains of wheat. This grain is partially boiled, dried, and cracked which makes a whole grain product that cooks relatively quickly. Whereas Couscous is manmade pasta produced with semolina wheat flour.
What is the difference between Bulgur and Red Bulgur?
As you guess from its name Red Bulgur is dark in color. It is made from whole-grain red wheat which is softer than regular yellow color durum wheat. So, Red Wheat cooks faster than the yellow one.
Now, you know the best Bulgur Substitute. You can choose according to what you have in the kitchen or you can also buy from amazon. Please! comment down below your questions, and let us know how much informative is this article for you. 🙂
