Bulgur

A nutty, chewy whole grain made from pre-cooked, cracked wheat, quick-cooking and perfect for plant-based salads, bowls, and stews.

• Origin: Middle East (staple in Levantine and Mediterranean cuisine)
• Cuisine: Middle Eastern, Mediterranean, Vegan Fusion
• Pairings: Parsley, tomato, lemon, mint, chickpeas, olive oil
• Uses: Tabbouleh, grain bowls, pilafs, soups, veggie burgers, stuffings

Key Benefits:

• Whole grain = high in fiber, supports digestion and satiety
• Source of plant-based protein, iron, and B vitamins
• Quick prep: just soak or simmer for 10–15 minutes
• Lighter texture than rice, with a nutty flavor

Use fine bulgur for tabbouleh (no cooking required, just soak), and medium/coarse bulgur for warm dishes like pilafs and stews.