How to Cook Burgol or Bulgur Wheat- Healthy Food ideas

Bulgur wheat (Also known as kind of Dalia in Northern India) is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low-calorie vegetarian and vegan food ingredient.Though bulgur wheat is most commonly found in tabouli (tabbouleh) salad, you can use it just like rice or couscous, or any other whole grain, such as barley or quinoa.

A cup of burgol has fewer calories, less fat, and more than twice the fiber of brown rice. After cooking, it increases in volume.
Burgol doesn't lose much from its minimal processing it remains high in protein and minerals. That means it's an ideal foundation for meals, allowing you to skip higher-fat protein sources, like most meats.

Burgol is also a standout in terms of its fiber content, just like whole wheat, and can help keep your digestive tract healthy as a result. The insoluble fiber it contains absorbs water, promoting faster elimination of waste, which prevents the formation of an environment that promotes the development of carcinogens.


Bulgur 1 Cup (16 tbs)
Water 2 Cup (32 tbs)



1. Wash bulgur, drain and set aside.


2. In a pot, pour water and bring to a boil.

3. Add washed bulgur and cook uncovered for about 10 minutes or until the water completely dries up. Fluff with fork.


4. Add in soup or salad and serve.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 3

Nutrition Facts

Serving size

Calories 174Calories from Fat 6

 % Daily Value*

Total Fat %

Saturated Fat %

Trans Fat 0 g


Sodium 8 mg0.33%

Total Carbohydrates 39 g13%

Dietary Fiber 9 g36%


Protein 6 g12%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet