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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 โ pearl barley takes 25-30 minutes, whereas cooking hulled barley can take up to 1 hour.
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As a substitute for bulgur wheat, it's supremely flexibleโit 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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Bulgur imparts a nutty and slightly earthy flavor to dishes, which can be crucial to replicate. Quinoa and farro offer similarly nutty flavors, making them good replacements. For a lighter, more neutral flavor, rice or wheat couscous can be suitable substitutes.
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Wheat-based Substitutes for Bulgur Wheat. If you don't have a sensitivity to wheat or gluten, then these options work great to swap our bulgur wheat! If you are sensitive or allergic, then keep scrolling down, and I have several wonderful gluten-free options for you! Cracked Wheat. Cracked wheat is a great substitute for bulgur wheat.
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10 - Barley. Barley is a nutritious and versatile grain that can be used in place of bulgur. It has a nutty flavor and chewy texture, making it great for salads, soups, stews, risottos, and pilafs. Barley is packed with fiber and B vitamins to help keep you full longer. It also contains minerals like magnesium and iron.
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1 - Quinoa. Quinoa is a whole grain, and it is a great substitute for bulgur wheat. It has all the nutrients of bulgur wheat and can be eaten without any fear since it is gluten free. Though quinoa looks like a seed, it is in fact, treated like a grain because it cooks like one.
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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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Whole freekeh needs about 40 minutes to cook, so you can buy cracked freekeh to cut the cooking time. You can use freekeh in various dishes like stir-fries, salads, risottos, soups, stews, pilafs, and tabbouleh. It makes a good substitute for bulgur because they share a similar texture and flavor. 13. Bamboo Rice.
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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.
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Best Bulgur Wheat Substitutes 1) Quinoa. Quinoa, which comes in two varieties: red and creamy white, is high in amino acids, fiber, proteins, and minerals and vitamins, including iron, magnesium, phosphorus, potassium, calcium, and zinc. It's a versatile bulgur alternative that may be used in many sweet and savory dishes and recipes.
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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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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.
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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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Couscous, the tiny pasta-like grains made from durum wheat, can be a fantastic substitute for bulgur in many recipes. Its light and fluffy texture adds a delightful twist to dishes that call for bulgur. Couscous cooks quickly and easily, making it a convenient option for those short on time.
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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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So, it can work in many dishes that call for bulgur, including salads, vegetable stuffings, and more. 3. Rice. Rice is the best bulgur substitute when it comes to availability. If you don't use a lot of grains and don't have many varieties at home, you still most likely have a bag of rice somewhere in the pantry.
