The 5 Greatest Bulgur Substitutes

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Do you eat bulgur? Bulgur is a form of dried and cracked or crushed whole wheat grain.

It has a somewhat nutty taste and a chewy texture that makes it popular in Middle Eastern and Mediterranean cuisines.

Bulgur is also high in fiber and protein and low in fat.

In pilafs, salads, soups, and stuffings, bulgur may be used in place of rice or other grains.

Tabbouleh, a typical Lebanese salad composed of chopped parsley, mint, tomato, onion, and lemon juice, also contains it.

Bulgur is an excellent alternative for adding more whole grains to your diet in a healthy and nutritious manner.

These are five bulgur replacements that will add flavor to your recipes.

What is Bulgur?

Bulgur is a whole grain that originated in the Eastern Mediterranean and is produced from dried and crushed wheat berries.

It has a nutty taste and a chewy texture, making it a versatile component for a variety of cuisines.

Bulgur may be cooked in water or broth and used in pilafs and other grain-based recipes in place of rice.

It may also be soaked in water to make it softer and more porridge-like.

Bulgur is often used as a stuffing for chicken and vegetables, in addition to being an ingredient.

It creates a good basis for tabouli, a classic Mediterranean salad, when mixed with other grains.

It’s no surprise that bulgur has become a popular staple in many kitchens throughout the globe, given its nutritional advantages and culinary diversity.

The 5 Best Substitutes for Bulgur

Bulgur is an acquired taste for many people.

Some people find the wheat taste overpowering, while others dislike the texture.

If you fall into the latter category, there’s no need to abandon bulgur entirely.

There are various alternatives that give comparable nutrition and texture without the wheat taste.

1 – Quinoa

Who’d have guessed that a modest grain could become so popular? Quinoa, which was formerly restricted to the shelves of health food shops, is now widely accessible and has even been branded a superfood.

So what precisely is quinoa, and what distinguishes it?

Quinoa is a South American grain that is tiny and spherical.

It is high in nutrients such as protein, fiber, and iron and is considered a complete protein since it contains all nine necessary amino acids.

Its mild, nutty taste allows it to be utilized in a wide range of foods, from salads to soups to casseroles.

Quinoa is also reasonably simple to prepare; just rinse it in water before cooking it like rice.

So, why is quinoa so popular? Quinoa is gluten-free, making it an excellent choice for anyone suffering from celiac disease or gluten sensitivity.

It is also reasonably priced and widely available in supermarkets.

Given all of these benefits, it’s no surprise that quinoa has become a kitchen staple in many households.

2 – Rice

Rice is one of the world’s most significant crops.

It is a staple meal for billions of people and an important component of the agricultural economy.

Rice is one of the most adaptable crops, since it can be cultivated in a variety of climates and soil types.

It is also reasonably simple to store and transport, making it an important meal for disaster relief operations.

Rice, on the other hand, is more than simply an utilitarian meal.

It has a rich history and culture that is unique to the area in which it is cultivated.

Rice, for example, is often eaten with chopsticks in China, although it is customarily served with sushi in Japan.

Rice is often eaten with curry in Thailand, whereas it is also used in pilafs and biryanis in India.

Rice is a tasty and healthy dish that has played an important part in human culture for generations, no matter how it is cooked or served.

3 – Wheat Couscous

Couscous is a popular meal around the globe, and it may be produced from a variety of grains.

Although most people are acquainted with durum wheat-based couscous, there are many wonderful versions prepared from other grains such as rice, millet, and quinoa.

One of the best things about couscous is that it can be seasoned with a variety of spices and herbs and served as a side dish or main entrée.

Couscous is a terrific alternative for a fast and simple evening supper or a more complicated dish for entertaining.

And with so many grain variations, there’s certain to be a couscous that’s just right for you.

4 – Buckwheat

Buckwheat is widely used in Asian cuisine and has a long history of cultivation in China and Japan.

The plant belongs to the Polygonaceae family, which also includes rhubarb and sorrel.

Buckwheat is a high-fiber and protein-containing grain.

It also includes important vitamins and minerals, making it an excellent choice for anyone trying to enhance their health.

Buckwheat may be consumed as a grain, but it can also be used to produce flour, noodles, and pancakes.

It is an adaptable component that may be utilized in both sweet and savory cuisines.

Buckwheat is a wonderful choice whether you are searching for a nutritious grain to add to your diet or a tasty way to freshen up your cuisine.

5 – Millet

Millet is an adaptable grain that has been cultivated for thousands of years.

It is a common staple in many regions of the globe and may be used in a variety of recipes.

Millet is abundant in vitamins and minerals, and it also contains a lot of fiber.

It is also gluten-free, making it an excellent choice for anyone suffering from celiac disease or gluten sensitivity.

Millet may be cooked in the same way as rice or added to soups, stews, and pilafs.

It is also possible to grind it into flour and use it to create bread, pasta, and other baked foods.

Millet, with its nutty taste and nutritional profile, is a grain that needs to be more recognized and appreciated.


Farro, rice, wheat couscous, buckwheat, and millet are all excellent bulgur alternatives.

Each of these alternatives has a distinct taste and texture that might complement your food.

It is ultimately up to you to choose which substitute will work best in your recipe.

With a little testing, you’re certain to discover a new favorite grain.


What can I substitute for bulgur in tabbouleh?

Although bulgar is a nutritious component, it does contain gluten. Therefore substituting quinoa is an excellent choice for preparing a nutritious and tasty gluten-free tabbouleh!

What grain is like bulgur wheat?

Freekeh (also known as farik or frikeh) is a hard wheat (typically durum wheat) that is gathered while the plant is young and green and then roasted and rubbed. This one-of-a-kind method gives freekeh its distinct smokey taste. Freekeh, like bulgur wheat, is often marketed broken into smaller, faster-cooking pieces.

What is healthier than bulgur?

Both experts agree that quinoa and bulgur are healthy choices, but they provide distinct nutritional benefits. “Quinoa has more protein than bulgur, but bulgur has more fiber,” explains Gorin. Finally, both are excellent additions to any meal—it all comes down to personal opinion.

Can I substitute farro for bulgur?

Bulgur. Bulgur is a dried wheat berry that has been broken and partly cooked. It has a nutty taste and a chewy texture. It has a similar scent to popcorn and a flavor to farro, making it an acceptable alternative for farro.

What is a vegan substitute for bulgur?

If you can’t get bulgur, use quinoa or brown rice instead. Crushed wheat, farro, and wheat berries are all alternatives.

What can I use instead of bulgur wheat for Keto?

Bulgur alternatives

Some use riced cauliflower, while others use quinoa. Shelled hemp seeds are my fave bulgur alternative.

What are other names for bulgur?

Bulgur is also known as wheat groats. (The name “groats” refers to hulled grains such as oats, rye, and barley, as well as wheat.) Bulgur is made from durum (hard) wheat and is broken and partly boiled before packing.

What is the healthiest grain?

17. More information…•December 11, 2021 17…. Bulgur (817)…. Quinoa (717)…. Millet (617)…. Oats (517). It’s not a grain of wheat.
417. Barley. This ancient cereal grain is enjoyed by many civilizations.
317. Buckwheat. You might say that this is the original star of whole grains.
Sorghum. 2Healthy Grains: How to Eat Them
1 cup brown rice

Is couscous similar to bulgur?

Bulgur is a sort of cracked, partly cooked, and dried whole wheat grain. Couscous is a coarsely crushed wheat product that is typically referred to as a little sort of pasta.

What is the disadvantage of eating bulgur?

She has a gluten intolerance. If the bloating is severe or painful, see a doctor. Bulgur Wheat Side Effects and Allergies

Bloating is a frequent adverse effect of increasing the quantity of fiber consumed each day. If a person consumes alcohol, he may have uncomfortable bloating.

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