Pimped up Bulgur Wheat


So when you are riced out why not turn to bulgur wheat for an alternative carb source! I always try to be inventive when it comes to prepping for a competition and those of you who followed me on my last journey know how creative I can be with the basic ingredients of chicken/turkey, rice, broccoli, eggs and egg whites!! When I came across a packet of bulgur wheat at the back of the cupboard, you know those days when your trying to use up whatever is lurking about in the press and fridge, before heading off to restock,  I just couldn’t contain my excitement hahahahaha!!!!!!! I used up whatever I had and created this pimped up bulgur wheat dish.  Now you can get creative and come up with your own pimped up dish but I hope you get some inspiration from my recipe!

So what is bulgur wheat? Bulgur is a cereal grain that has been used as a food staple for several years as it provides an inexpensive source of low-fat protein, making it a healthy nutritious addition to any meal plan.


Bulgur is actually whole wheat kernel that is cooked and dried and then made available for consumption. It is known for controlling blood sugar levels because of the low glycemic index. It also has a rich nutrient profile that makes it a great addition to eating just real foods!

  •  High fibre content: One of the things that stand out about bulgur is its high fibre content. Two cups of cooked bulgur contain more than 10 grams fibre. Dietary fibre brings multiple benefits to the body.
  • Macro-nutrient profile: carbohydrates, fat and protein are the macro-nutrients that provide the body enormous energy and support the functions of the brain. Bulgur is rich in slow-digesting, complex carbs. It contains the huge amount of protein and is extremely low in fat.
  • Potassium: potassium is a mineral that promotes heart function, strengthens the bones and aids in the contractions of muscles. One cup bulgur contains 124 milligrams potassium.
  • High in iron: Iron is mainly found in animal meats, but bulgur has a generous amount of iron.
  • Zinc content:  Zinc is an essential mineral that helps with protein synthesis, immunity boosting and cell division. Whole grains like bulgur has huge amounts of zinc. One cup bulgur contains just over 1 milligram zinc.
  • Niacin: vitamin B3 is commonly known as niacin. This vitamin helps break down protein and fat for the energy.



200 g Bulgur Wheat (1 cup)

1 Lemon

35 g Sundried Tomatoes

4 Spring Onions ( Scallions !)

1 Red Pepper

1 Red Chilli Pepper (optional)

2 Cloves of Garlic

1 tsp Turmeric

1 tsp Smoked Paprika

1 tsp Ground Cumin

Fresh Coriander


Add the bulgur wheat with 2 cups of cold water into a medium sized pot, squeeze the juice from the lemon into the pot along with the lemon.  Bring to the boil then over and simmer for 10 mins.

Finely chop the pepper, spring onions, sundried tomatoes, garlic and chilli pepper.  Add to the bulgar wheat after the 10 mins along with all the spices.  Give it a good mix and leave to simmer until no water remains.

Before serving add in some freshly chopped coriander.

Nutritional Information

I got 4 servings from this but you could reduce serving size, I just gotta get the carbs in lol!!

Each serving is equal to 210 calories, Carbs 37 g, Fat 2 g, Protein 7 g, Dietary Fibre 8 g.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01.

Remember to keep sharing the love,

Jen xxx


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