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Pearl Barley. Whole grain pearl barley cooks to a similar consistency as Bulgur, just much faster. However, it's less chewy and has a fairly neutral taste which makes it a flexible alternative. A cup of cooked pearl barley contains 193 calories, 3.6g of protein, 0.7g of fat, 44.4g of carbohydrates, and 6g of fiber.
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Quinoa as a Bulgur Substitute. Quinoa, the versatile grain-like seed, can step in as a fantastic substitute for bulgur in your recipes. With its nutty flavor and delicate texture, quinoa adds a delightful twist to your dishes. Just like bulgur, quinoa is packed with essential nutrients, including protein, fiber, and minerals.
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A bulgur substitute rich in B vitamins, folate, and vitamin K, buckwheat is also a low-calorie option. 5) Whole Wheat or Cracked Wheat Although you can still use whole wheat, cracked wheat resembles bulgur wheat and shares more characteristics than whole wheat.
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Quinoa. Quinoa is a gluten-free substitute for bulgur wheat with a similar profile of health benefits. It is also a great one to use as a substitute for tabbouleh, which is probably the most popular bulgur recipe. Quinoa tabbouleh is just as delicious and refreshing as its traditional version made with bulgur.
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Buckwheat. Buckwheat is a suitable substitute for bulgur in many recipes. It is rich in nutrients, including protein, fiber, and essential vitamins and minerals. Additionally, buckwheat is gluten-free, making it a good choice for people with celiac disease or gluten intolerance. Buckwheat can be used in a variety of recipes, including breakfast.
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1. Quinoa Quinoa is perhaps one of the best substitutes for bulgur and there are a few reasons why.. First off, just like bulgur, the flavor of quinoa is nutty. Secondly, it has nearly the same cooking time. Third, the grains of cooked quinoa are fluffy and chewy just like fine bulgur.. And lastly, it can substitute bulgur in nearly all recipes, from salads to soups and stews.
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Millet can be used as a substitute for bulgur in many recipes. To substitute millet for bulgur, cook the grain in boiling water for about 15 minutes. Then, drain the millet and add it to the recipe in place of the bulgur. This grain can be used in pilafs, soups, and salads. 6. Amaranth
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As a substitute for bulgur wheat, it's supremely flexibleâit can be boiled and served as a hot cereal for breakfast, or toasted and used as a robust grain in salads and side dishes. The cooking of buckwheat groats involves simmering in water or broth until tender, which usually takes about 15-20 minutes.
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To use, add the same amount of raw or toasted shelled hemp seeds as what your recipe indicates for bulgur wheat. Best for soups, stews, stir-fries, tabbouleh and grain salads, and baked goods. 4. Millet. Millet is another of my favorite bulgur wheat substitutes when making cold, hot, and warm dishes.
8 Bulgur Substitutes For Different Recipes
Couscous is the best replacement for bulgur if you want to mimic finely ground bulgur's appearance. Couscous has a mild, neutral flavor with a slight hint of nuttiness. You can use it as a side or main dish that calls for bulgur, including lamb, salad, roast vegetables, and pepper stuffing. Substitute 1 cup bulgur with 1 cup couscous.
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Millet. Wild Rice. 1. Barley. Barley. Barley is one of the most widely eaten grains in the world, commonly used in fried meals, casseroles, soups, and stews. Barley requires more time to cook than bulgur â pearl barley takes 25-30 minutes, whereas cooking hulled barley can take up to 1 hour.
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3. Rice. Although rice has a delicate texture and a milder taste than bulgur wheat, it would make a great bulgur replacement. In any recipe, brown and white rice would make ideal replacements for bulgur wheat. One thing you should note is that brown rice has a delicate texture and a milder taste than bulgur wheat. 4.
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Other popular varieties include brown rice, converted rice, long-grain, medium and short-grain, and wild rice. Rice is also a great bulgur substitute in chili, as it is neutral enough to be mixed with other ingredients, and it tends to pick up all the flavors and aromas just like bulgur. 4. Farro.
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14. Shelled Hemp Seeds. Shelled hemp seeds are a nutritious and gluten-free substitute for bulgur. They are an excellent alternative to bulgur in tabbouleh but can also be used in other dishes. Shelled hemp seeds have a nutty flavor and are great in soups and salads as an ingredient in cooking and baking. 15.
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Cumin, coriander, turmeric, and ginger work really well with lentils. 6. Buckwheat. Buckwheat is considered a grain but is actually a fruit seed grown and prominently used in Asia. And it makes for a healthy bulgur substitute. We recommend using toasted buckwheat or kasha as the ideal alternatives to bulgur.
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Brown rice is a great bulgur replacement for: Stews. Grain and veggie bowls. Curries. The only downside to this alternative is that it takes longer to cook than bulgur, sometimes more than 30 minutes. Brown rice is better than white rice as a bulgur replacement for numerous reasons.
