Despite being used all over the world for 4000 years, most people have not heard of the whole grain bulgur wheat.
The wheat goes through a lot before it can be eaten, including being dried and cracked. Although, when you buy bulgur wheat from the shelf, it is ready for immediate use.
Bulgur wheat features in a range of recipes from all over the world, but it pops up a lot in Mediterranean dishes specifically where it is used in a similar way as other grains. It is also often used in Mediterranean dishes as a flour. More uniquely, bulgur wheat is often used to replace meat in vegan dishes.
Despite its widespread historical use, bulgur wheat is not as common as other wheat products and so can be hard to find in your local supermarket. When you are struggling to find bulgur wheat while doing your weekly shop, consider a substitute instead.
Our 3 Substitutes for Bulgur Wheat
From the look of raw bulgur wheat, you would not expect it to be so flavourful.
However, bulgur wheat is full of a wonderful nuttiness that is particularly prominent when the wheat is ground into a flour. This flavour is generally light and mild, but is obvious enough to be of note.
When the wheat is cooked, it develops a chewy consistency similar to that of minced meat. This is why it is a good vegan substitute.
Here are our top 3 substitutes for bulgur wheat:
1) Rice
Despite being a grain and not a wheat (because it does not naturally contain gluten), rice can be used in place of bulgur wheat. Better yet, it is the most accessible and cheapest substitute for bulgur wheat.
Most rice has a typically neutral flavour, which is why it is so commonly used in dishes all over the world. You will not have to worry about the rice overpowering your dish.
The texture of rice varieties from type to type. Most types of rice can be made to have a similar chewiness to bulgur once cooked by washing the rice fewer times than usual before it is cooked. This will ensure that some of excess starch remains in the rice, changing its texture.
Which Rice Has a Nutty Taste?
When you are craving the slight nuttiness of bulgur wheat, use brown rice. Brown rice is a whole grain and so has a nuttier taste than other rice varieties.
2) Quinoa
Compared to rice, quinoa is not as popular of a grain, but is has gained a dedicated following in recent years as a healthier alternative to rice. As such, it is much easier to find in the supermarket than bulgur wheat.
Either red or creamy white quinoa can be used to replace bulgur wheat. Both are gluten-free and are fairly neutral in flavour.
However, red quinoa is closer to bulgur wheat in terms of consistency once cooked. You may find red and white quinoa sold mixed together, which will also work.
The Health Benefits of Quinoa
Quinoa is full of fibre, even more so than bulgur wheat, and has high level of protein. It will help to ensure that you actually feel full after dinner, encouraging weight loss.
3) Cracked Wheat
Though you may think that you have never eaten cracked wheat, it is a key ingredient in a range of cereals and multi-grain breads.
Cracked wheat is considerably more tasteful than bulgur wheat, but has the same primary nutty flavour. So long as you enjoy the taste of bulgur wheat, this stronger flavour should not be an issue for your dish.
In texture, cracked wheat and bulgur wheat are evenly matched once they have been cooked. Cracked wheat does has a crunch to go alongside its chew, but this adds to its experience rather than takes away from it.
How Long Does Cracked Wheat Take to Cook?
Due to being sold raw rather than pre-cooked like bulgur wheat, you should expect cracked wheat to take longer to cook than bulgur wheat. It can take up to 20 minutes to cook properly.
Other Substitutes for Bulgur Wheat
The substitute listed above are the best replacements for bulgur wheat when you are making vegan meat alternatives or when you want to bulk out your dish. However, bulgur wheat is often used after being ground into a flour.
If your recipe calls for bulgur wheat flour specifically, you can use these substitutes instead:
- Buckwheat Flour – As a raw seed, buckwheat can be bitter. But once it has been roasted and ground into a flour, buckwheat develops a wonderful nuttiness that is as mild as that of bulgur wheat flour.
- Glutinous Rice Flour – Because of the added gluten, glutinous rice flour will help your baked good or dish have the same chewiness as bulgur flour. Though it will not add much in terms of flavour.
Summary
Bulgur wheat is one of the most widely used wheats that you have never heard of. Its mild flavour and meaty consistency once cooked fits perfectly into a range of meals and cuisines, but the wheat is hard to find in the UK.
Other mildly flavoured wheat or wheat-adjacent ingredients like rice make the best substitute for bulgur wheat, and are much easier to find.