Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. It is a naturally high in fibre, low in fat, low-calorie vegetarian and vegan food that is most commonly found in tabbouleh. You can also use it in the place of rice or couscous, or any other whole grain such as barley or quinoa.
My favourite way of cooking it, which brings a deep and delicious nutty bite to it, is by dry-toasting it before hydrating it. It is so very simple to do, and ramps up the flavour of any meal with which it is served.
70g bulghur wheat per person
and 120 ml water for each 70g serving
Heat a large non-coated frying pan (I use a stainless steel risotto pan), do not use any oil. Add the appropriate amount of bulghur wheat to the pan, measure out the accompanying amount of water and set that aside.
The bulghur wheat will look golden like this when it enters the pan:
Cook the bulghur wheat over a medium-high heat, keeping the grains moving often. Keep watching the pan at all times, the grains go from toasted to burned very quickly. After 3-5 minutes there will be a noticeable change in the colour of the bulghur wheat, and when it reaches the colour of dark honey it is time to take it off the heat.
Add the water you measured previously, be careful because it will bubble vigorously when it hits the pan and release a lot of steam – the moisture loss is accounted for in the amount of water you measured. Agitate the pan so the water sits in an even layer with the toasted bulghur wheat, then cover and let sit for 30 minutes.
After this time fluff the grains up with a fork and serve.
Depending on what you are having it with, you can stir coriander or parsley through it.