BULGUR 101 | Bulgur is believed to be one of the world’s first convenience foods. This grain is made from cracked wheat and has a nutty flavor. These hulled kernels are parboiled, dried, ground, and then packaged and sold labeled as bulgur wheat. Don’t confuse it with cracked wheat; bulgur has actually been parboiled. Bulgur is a whole food, nutrient dense; it's packed with vitamins and minerals. It’s also high fiber and low carb, making it much healthier than white rice. It’s easy to cook, versatile and can be found in a number of Greek recipes; from stuffing vegetables, animal protein or seafood, to acting as a main ingredient of a salad, a side dish or even a soup.
10 min
30 min


    • 1 ½ cups bulgur wheat
    • cup extra virgin Greek olive oil
    • 2 large onions trimmed and chopped
    • 2 garlic cloves chopped
    • 1 aubergine cut in small dice
    • 2 courgette cut in small dice
    • 2 red peppers cut in small dice
    • Grated zest of 1 lemon
    • Salt pepper to taste


    1. Place the bulgur wheat in a bowl with 3 cups of water and a pinch of salt. Cover and let stand for 2 hours, until the bulgur absorbs most of the water and is tender. Drain off any remaining water in a colander and set the bulgur aside. Heat two tablespoons of olive oil in a deep skillet or wide pot over medium heat and cook the onion until softened but still al dente, about 5 minutes. Stir in the garlic. Raise the heat a bit and add the aubergine, courgette and peppers. Cook over high heat until they start to crinkle.
    2. Turn off heat, add the drained bulgur and toss to combine. Stir in the lemon zest. Taste and adjust seasoning with salt and pepper. Serve the bulgur in four equal portions on four dinner plates. Drizzle remaining olive oil over each dish. Serve.

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