BULGAR WHEAT (Cracked Wheat)


You really need to try this…you can make it and keep it in a container in the fridge for up to 4 days, using it for packed lunches or as an alternative to pasta or rice on main meals.

You will find it in the supermarkets either beside the rice or beside the packets of lentils & pulses.

Bulgar wheat is similar to cous cous, but in my opinion, much nicer and more filling as it’s heavier and the grains are larger. It’s not as fluffy.

I used to live in Cyprus and it plays a big part in their diet. This is how they make it:

1. Dry fry or spray oil fry a chopped onion, add some mushrooms and pepper if you wish.

You can spice it up a little by adding some chilli and garlic.

2. Follow the packet instructions for the bulgar wheat but replace half  the suggested amount of water with either:

A can of V8 tomato & vegetable juice, or tomato juice or a tin of chopped tomatoes.

The best way to get it right is to put the tomato juice in a measuring jug  then fill it up with water to the amount stated on the packet.

3. Bring the water & juice to the boil in a pan, add a vegetable stock cube and the bulgar wheat & the onion & mushroom. Stir it.

Let it come back to the boil, give it a stir, then turn the heat OFF. Cover the pan with a t-towel (it’s better than a lid some how! Maybe it absorbs the condensation)

4. Leave it for 10 minutes.

It should have absorbed all of the juice and look lovely!

If it’s too runny, add a little more bulgar wheat, give it a little heat for a minute & turn off again & leave for 10.

If its too dry add a little more water or juice, repeat as above.

Serve it with lean meat or fish, & some veg or stick some of it in a pita with lots of spinach & rocket salad. If you like it, play around with it, add peppers, courgette etc.. Put fish or chicken chunks through it. It’s a great dish and a very good carb.