Bulgur is a quick-cooking whole grain made from parboiled and cracked wheat. It has a slightly nutty flavor and a tender yet chewy texture and is a key ingredient in many Middle Eastern dishes like tabbouleh, pilafs, and soups.
If you’re out of bulgur or need a substitute, there are several alternatives that can replicate its flavor, texture, or functionality in your recipes.
What Is Bulgur?
Bulgur is made from whole wheat kernels that are parboiled, dried, and cracked into smaller pieces. Its mild flavor and fluffy texture make it a versatile grain for a wide variety of dishes. Bulgur is available in different grind sizes—fine, medium, and coarse—which suit different culinary applications. It’s commonly used in salads, pilafs, stews, and as a base for grain bowls.
5 Substitutes for Bulgur
1. Quinoa
Quinoa is an excellent gluten-free substitute for bulgur. It has a light, fluffy texture and a slightly nutty flavor, making it ideal for recipes like tabbouleh and pilafs. White quinoa is the closest match to bulgur due to its softer consistency. It also cooks quickly, which is perfect for fast-preparation dishes.
Recipes: Great for tabbouleh, grain bowls, or as a side dish.
2. Farro
Farro is an ancient wheat grain and has a chewy texture and nutty flavor that make it a good substitute for coarse bulgur. Although it takes longer to cook, farro works beautifully in hearty dishes like soups, pilafs, and salads, adding a satisfying texture to recipes.
Recipes: Ideal for grain bowls, soups, and pilafs.
3. Cracked Wheat
Cracked wheat is the closest substitute for bulgur since it’s also made from wheat kernels, but it hasn’t been parboiled. This means it takes slightly longer to cook but offers a similar nutty flavor and chewy texture. It’s a great choice for traditional recipes like tabbouleh or kibbeh.
Recipes: Perfect for tabbouleh, pilafs, and Middle Eastern dishes.
4. Couscous
Couscous, made from semolina wheat, is a quick-cooking substitute for fine bulgur. Its tiny, grain-like texture resembles bulgur and absorbs flavors well, making it a good option for salads, pilafs, and stuffing recipes. While it lacks the nutty taste of bulgur, it’s an excellent option for recipes requiring a light texture.
Recipes: Best for salads, stuffing, and quick side dishes.
5. Brown Rice
Brown rice offers a nutty flavor and slightly chewy texture, making it a suitable substitute for bulgur in pilafs, soups, and casseroles. While it takes longer to cook than bulgur, it’s a hearty and versatile grain that pairs well with a variety of dishes.
Recipes: Suitable for pilafs, soups, and casseroles.
Tips for Using Substitutes
- Cooking Time: Some substitutes, like farro and brown rice, take longer to cook than bulgur. Be sure to plan ahead for these alternatives.
- Texture Matching: For lighter dishes like tabbouleh, quinoa or couscous are the best options for replicating bulgur’s texture.
- Gluten-Free Alternatives: Quinoa and brown rice are excellent substitutes for those avoiding gluten.