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20 Of The Best Bulgur Substitute Options You Can Try

20 Of The Best Bulgur Substitute Options You Can Try

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Bulgur wheat is made from whole-grain hard red winter wheat. It can be cooked by boiling it in water or steaming it. Bulgur has a nutty flavor and a chewy texture. It is often used in salads, side dishes, soups, and desserts.

All you wanted was a filling meal, but you see that you’re all out of bulgur wheat? What should you do now? Rest assured, there are numerous bulgur substitute options you can use in both soups, stews, and stir-fries.

I will cover the best ideas for a substitute for bulgur wheat, together with a description of what makes them so similar, and go over a few questions you still might have about these whole grain wheat berries.

20 Best Bulgur Substitute Ideas You Can Use

What is the best substitute for bulgur? Stay tuned to learn more:

1. Quinoa

Quinoa in a brown bowl

Quinoa is a gluten free substitute for bulgur and a relatively new grain that has been gaining popularity in recent years. It is now an essential part of many people’s diets, and it has been called “the perfect food.”

Quinoa is an excellent substitute for bulgur because it’s gluten-free, high in protein and iron, and also high in fiber. It’s also a good source of magnesium and potassium.

Bulgur is made from wheat and has a higher glycemic index than quinoa. Quinoa also has more protein and fiber than bulgur, making it the better choice for those who are looking to eat healthier.

2. Couscous

Couscous is a type of pasta that is made from semolina, water, and salt. It is a staple food in North Africa and the Middle East. Couscous is a great substitute for bulgur because it’s a lot easier to make, and it has more flavor than bulgur.

Bulgar can be hard to cook because you need to soak it overnight before cooking. Couscous is much easier because you just boil water and pour the wheat couscous into the pot with the boiling water.

Couscous can be substituted for bulgur because it has the same texture and flavor as cooked bulgur, but it cooks faster than bulgur does.

3. Buckwheat

Buckwheat on the table

Buckwheat is a gluten-free, high-fiber grain that is a great substitute for bulgur. It has a nutty taste and can be used in many dishes. It is best known for its use in making soba noodles.

Buckwheat has a nutty flavor and a higher nutritional value than bulgur. It is also more nutritious than wheat and rice.

The biggest advantage of buckwheat over other cereals is that it doesn’t contain any gluten, making it perfect for people who are gluten-intolerant or those who want to avoid gluten but still want to eat grains.

4. Barley

Barley is a whole grain that is high in fiber, low in fat, and has no cholesterol. It also contains vitamin B1 and minerals like calcium, magnesium, potassium, amino acids, antioxidants, iron, and zinc. Barley is a good substitute for bulgur because it has a lot of health benefits.

Barley can be a substitute for bulgur because it has a similar texture and flavor. It also has a lower glycemic index than bulgur, making it a healthier option.

5. Brown rice

Brown rice in a white bowl on the table

Brown rice is a whole grain with more vitamins and minerals than its white counterpart. Brown rice is also a slower-burning carbohydrate, reducing the risk of type 2 diabetes.

Brown rice is the best substitute for bulgur because it is healthier and more nutritious. It has a lower glycemic index than bulgur, which means it will not spike your blood sugar levels as much.

It also has more fiber than bulgur, which means that it will keep you fuller for longer. It is a great substitute for bulgur because it is healthier and more nutritious. Of course, it also has more fiber, protein, and vitamins than bulgur.

6. White rice

White rice is a great substitute for bulgur because it is cheaper, healthier, and takes less time to cook. The first thing about white rice is that it is more affordable than a cup of bulgur. For the same amount of money, you can buy twice as much white rice as you can bulgur.

This means that you will be able to save money by using white rice instead of bulgur. The second thing about white rice is that it contains more nutrients than bulgur does. White rice has more fiber and protein than bulgur, which is important for a healthy diet.

Finally, the third thing about white rice is that it takes less time to cook than bulgur because it’s easier to make and doesn’t require soaking before cooking like bulgur does.

7. Cracked wheat

Cracked wheat in a brown container

Cracked wheat is a whole wheat grain and a great substitute for bulgur because it has a nuttier flavor and is more nutritious. Cracked wheat is the whole kernel of wheat, but it has been broken in half. It is a whole grain that can be used in cooking.

Cracked wheat can be used as a replacement for rice or other grains, and it can also be cooked with water to make a porridge or gruel.

Bulgur requires boiling or soaking before cooking, while cracked wheat only needs to be parboiled. Cracked wheat also has a lower glycemic index, which means it will not spike your blood sugar levels as much as bulgur would.

8. Millet

Bulgur is a type of wheat that is often used in Middle Eastern dishes. It is made from whole wheat kernels that have been boiled, dried, and crushed. Millet is a great bulgur substitute. It is a gluten-free grain that is high in protein and fiber. It can be used to make pilaf, couscous, or even rice.

You can also use it in place of rice or pasta in your favorite dishes. But what’s the best part? You do not need to soak it before cooking! Millet has more protein than bulgur, and it also contains more fiber, iron, magnesium, potassium, zinc, copper, and manganese.

9. Durum wheat

durum wheat

Durum is a type of wheat that has been ground into flour. It can be used as an alternative to bulgur, which is also made from wheat but needs to be cooked for a longer period of time.

Durum is a great substitute for bulgur because it is easier to cook and has a better texture. Durum cooks in about 10 minutes, while bulgur takes about 30 minutes. It also has a better texture than bulgur because it doesn’t become mushy when cooked.

10. Amaranth

Amaranth is a great substitute for bulgur because it is gluten-free, high in protein, and has a similar flavor. This pseudocereal can be used as an alternative to bulgur in many dishes, such as tabbouleh or tabouli. It can also be used to make porridge, other wheat products, or breakfast cereal.

When cooking amaranth, it is important to rinse the grains thoroughly before cooking because they have a natural saponin on the outside that can give the dish an unpleasant bitter flavor.

11. Orzo

Orzo in a black bowl on a blackboard

Bulgur is cooked in boiling water or soaked in cold water for about 30 minutes before cooking. Orzo, on the other hand, cooks much faster and has a similar texture to bulgur.

Orzo is a great substitute for bulgur because it cooks faster, takes up less space in the pot, and is easier to serve. Cooking orzo with a little bit of salt and butter will give it a nice flavor. You can even use it as a pasta substitute.

12. Bamboo rice

Bamboo rice is a popular food that has become more mainstream over the past few years. It’s gluten-free, high in protein, and contains a lot of fiber, which makes it an amazing substitute for bulgur.

Bamboo rice is a great substitute for bulgur because it is gluten-free, vegan, and has a lower glycemic index. It also contains more fiber than other types of rice.

13. Kamut

Kamut in a brown bowl

Bulgur is a type of wheat that is often used in pasta dishes. It has a nutty flavor and is easy to cook with. Kamut, on the other hand, has a sweeter flavor and is more nutritious than bulgur.

The main difference between these two grains is their flavor and nutritional value. Kamut can be substituted for bulgur in any dish that calls for it because they have similar cooking times and flavors. These can be curries, casseroles, savory dishes, and recipes with veggies.

14. Hemp seeds

Hemp seeds are one of the most nutritious foods on the planet. Their bran layer is broken and can be used as a substitute for bulgur in many dishes such as tabbouleh, fattoush, and tabouli salad. This is because they are high in protein, gluten-free, and low in carbs.

Hemp seeds are a great source of protein. They are gluten-free, easy to digest, and low in carbs, so they can be used as a substitute for bulgur in many dishes.

15. Teff

Teff in a brown bowl

Bulgur is the most popular grain used in Middle Eastern cooking. But, it can be hard to find outside of grocery stores that specialize in Middle Eastern cuisine.

Teff provides a similar texture and flavor profile and is easier to find at most grocery stores. This makes it a great substitute for bulgur when you are looking for an alternative grain for your favorite recipes.

16. Farro

Bulgur is a type of wheat that is often used in Middle Eastern dishes. It can be substituted with farro because they have similar textures and are both less expensive than other types of wheat.

Farro is a great substitute for bulgur because it is easier to digest and has more nutrients than bulgur. The most common reason people choose to consume farro instead of bulgur is that it has more nutrients.

17. Groats

Groats

Groats are whole grains that have been hulled and then boiled in water until soft. They are typically used as a breakfast cereal and can also be used as a substitute for rice or other grains.

Groats can be eaten with milk, yogurt, honey, sugar, cinnamon, raisins, or other sweeteners to add flavor and nutrients to the meal. If you are looking for a healthier alternative to bulgur, these wheat berries are a perfect choice.

18. Freekeh

Freekeh is a type of fruit seed wheat that is roasted and then cracked. It has a nuttier flavor than bulgur, which makes it the perfect substitute for bulgur in many dishes.

Freekeh is a great bulgur substitute because it has a better flavor, making it the perfect replacement for bulgur in many dishes.

19. Oats

Oats in a brown bowl

Oats are a great substitute for bulgur because they are cheaper and easier to prepare. Even when uncooked, they are full of vitamin B6.

You can make a bowl of oatmeal with just one pot and a spoon. You just need to add water, oats, and other flavorings like cinnamon or brown sugar. And you’re done!

20. Spelt

Spelt is an ancient grain that’s similar to bulgur but with some key differences. It’s made from whole-grain spelt flour, which provides more fiber than bulgur and has been shown to be better for people with gluten sensitivities.

Spelt can be boiled or steamed just like bulgur, but it’s also delicious on its own in salads or as a pasta substitute.

Can You Use Quinoa Instead Of Bulgur Wheat?

quinoa in a brown bowl

The answer to this question is a definite yes. Quinoa is a gluten-free seed that has a nutty flavor and is high in protein. It can be used as an alternative to bulgur wheat in the same way that couscous can be used as an alternative to rice.

In many ways, quinoa can be used as a substitute for bulgur wheat. The most obvious substitution would be in recipes that call for bulgur wheat but that need to be gluten-free.

Therefore, if you are looking to make something entirely gluten free and are not concerned about the nutritional value of quinoa, then you can use it instead of bulgur wheat.

Quinoa is a gluten-free, high-protein grain that can be used in place of bulgur wheat. It has a nutty flavor and is often used in salads or as a side dish.

Bulgur wheat is made from whole wheat kernels that have been boiled, dried, and crushed into small pieces. It has a chewy texture and can be used in soups or salads.

Can I Substitute Lentils For Bulgur Wheat?

No, they are too different to substitute for bulgur. Lentils are a legume, while bulgur wheat is a cereal grain. Lentils also have more protein than bulgur wheat, which makes them better for you nutritionally.

So my answer would be no, you cannot substitute lentils for bulgur wheat. This is a question that many people ask when they are trying to make a dish healthier.

Bulgur wheat is made from whole-grain wheat that has been boiled and dried. It is often used in Middle Eastern dishes like tabbouleh and kibbeh.

Lentils, on the other hand, are made from whole grain, but they are not boiled or dried before being cooked. They are usually used in soups and stews because of their soft texture.

Can Couscous Be Substituted For Bulgur?

You can substitute bulgur with couscous, but it will not be a gluten-free recipe then. In fact, some people say that couscous can be substituted for bulgur, while others say that they are not the same.

I believe that it can be substituted for couscous, but it will not have the same effect as couscous when you are cooking with it.

Couscous is a type of pasta that is made from semolina and water. It is popular in North Africa, the Middle East, and parts of Europe. Bulgur is a type of grain that has been boiled, dried, and crushed. It’s popular in Mediterranean cuisine.

Bulgur is made from wheat, and couscous is made from semolina. Bulgur is a whole grain, and couscous is a refined grain. Bulgur is higher in protein, fiber, and iron than couscous. Couscous has more carbohydrates than bulgur.

Bulgur has a nuttier flavor than couscous because of its whole grain status. Couscous tends to have a blander taste because it’s been processed into semolina flour that can then be rehydrated with water or broth to make it soft again.

Find The Best Bulgur Wheat Substitute

There are many different types of bulgur available for purchase. Some are more finely ground than others, and some have been pre-cooked to shorten the cooking time for recipes that call for boiling water.

Therefore, you should choose your bulgur substitute accordingly, as quinoa is a great option in stews, rice in stir-fries, and couscous in other recipes. Remember, it all depends on your recipe!

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