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Feb 17

Three Easy Bulgur Recipes

Posted on Monday, February 17, 2014

Bulgur is cracked wheat - a common ingredient in Middle Eastern and Mediterranean dishes. It can be used in pilafs, soups, baked goods, salads or as stuffing. Bulgur’s high nutritional value makes it a good substitute for rice or couscous. Compared to unenriched white rice, bulgur has more fibre and protein, a lower glycemic index and higher levels of most vitamins and minerals.




Grand Foods stocks Dere bulgur in many different varieties, including extra fine and extra coarse, white and brown bulgur and bulk packs ranging from 1kg to 25kg.



Here are some recipes that can be made with different types of bulgur.



Kibbeh Recipe



1kg finely ground beef or lamb
1 1/4 cups extra fine bulgur
2 1/2 cups boiling water
1 1/2 tsp salt
1 1/2 tsp pepper
1 tsp allspice
1/4 tsp cumin
2 medium onions
1/2 cup pine nuts (optional)
2 tbsp olive oil
vegetable oil (for frying)




Put bulgur into a bowl. Cover with boiling water. Stand for 20 mins or until softened. Rinse under cold water. Drain thoroughly. Coarsely chop 1 onion and finely dice the other onion. Lightly toast pine nuts in a dry skillet over medium-low heat, stirring until fragrant and lightly browned. Lightly fry finely chopped onion in olive oil. Add pine nuts and ground meat and mix. Add spices and cook until done. Set aside and cool slightly.


In a bowl, mix cooked bulgur, coarsely chopped onion, salt and pepper. Combine mixture well with hands and/or food processor. Make a ping pong sized ball of bulgur mixture. Use thumb to make a hole in the centre and fill with the cooked meat. Seal up the filled hole. Repeat for rest of mix. Fry balls for 10 mins in vegetable oil, flipping halfway through cooking. Drain on paper towels and serve with yogurt or tzatziki.


Kibbeh Tips


Add finely shredded zucchini into the bulgur mixture before cooking for added moistness. Ground turkey meat can also be used in place of beef or lamb.


Kibbeh is called içli köfte in Turkish and is a delicious fried meat snack that can also be served as a meal.




Tabouli Recipe




1 cup of fine bulgur
2 cups boiling water
1 cup fresh parsely, finely chopped
3 tbsp fresh mint leaves, finely chopped
2 medium tomatoes, diced
4 spring onions or 1 small white onion, finely chopped
2 tbsp olive oil
1/4 cup lemon juice or pomegranate syrup to taste*




Put bulgur into a bowl. Cover with boiling water. Stand for 20 mins or until softened. Rinse under cold water. Drain thoroughly. Place parsley, mint, tomato and onions in a bowl. Stir to combine. Place oil, lemon juice/pomegranate syrup into a screw-top jar. Secure lid. Shake to combine. Drizzle over salad ingredients. Season with salt and pepper. Add bulgur, toss to combine. Serve.


*Pomegranate syrup, which tastes more sour than sweet is commonly used instead of lemon juice to add tartness to tabouli.



Tabouli is a common salad dish using fine bulgur.




Basic Pilaf Recipe




2 cups of coarse or extra coarse bulgur
1 litre chicken or vegetable stock
2 small onions, chopped
3 tomatoes, diced
1tsp Turkish chilli paste (biber salçasi)
3 tbsp olive oil
salt and pepper, to taste




Heat the oil in a saucepan and add the onion, chilli paste and tomatoes. Season with salt and pepper.Cook mixture for a few minutes until the onion and tomato start to soften. Stir in the bulgur, add the stock and bring to the boil. Reduce the heat to a simmer, cover and cook for 15-20 minutes, or until the stock has been absorbed.


Create Your Own


Chicken, prawns, sausage, extra vegetables, nuts, beans and herbs can be added to the pilaf. Add diced chicken at the beginning with the onion until lightly coloured. Add extra vegetables with the stock (unless they require frying).


Some suggestions include peppers, broccoli, pumpkin, sweet potato, green beans, peas, corn, parsley, lentils, mushrooms, borlotti beans, sage, pine nuts, almond slivers, celery leaves and more.


Pilaf is a dish which is cooked in a seasoned broth with spices to give it flavour.




Dere products which are available to purchase from selected local stores as well as Grand Foods include:


Dere Baldo Rice
Dere Coarse Bulgur
Dere Coarse Brown Bulgur
Dere Extra Coarse Bulgur
Dere Extra Fine Bulgur
Dere Fine Bulgur
Dere Fine Brown Bulgur
Dere Medium Coarse Bulgur (Midyat)
Dere Split Red Lentils
Dere Turkish Wheat