Bulgur Wheat with Veggie Sauté

Bulgur wheat is a whole grain that cooks by simply pouring over boiling water! Here’s how to cook bulgur wheat, and an easy dinner recipe to use it.

Bulgur wheat

You know those 30-minute meals that are 30 minutes only if you cooked three ingredients in advance and can chop vegetables like a speed racer? This veggie saute with bulgur wheat is not one of those meals. It’s simple, quick, and requires no forethought, born out of an idea we had for using up some pantry and refrigerator ingredients. Keep reading for the recipe and more about bulgur wheat!

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Bulgur wheat

How to make bulgur wheat

First of all: what is bulgur wheat? Bulgur wheat is a whole grain. It’s made of the cracked parboiled groats of several different wheat species, most often durum wheat. It originates in Middle Eastern cuisine. Ever had tabbouleh? It’s made of bulgur wheat. Bulgur wheat comes in different grind sizes, which changes the cooking time significantly. We like to cook with fine-grind and medium-grind bulgur wheat, which is the quickest cooking. Generally we avoid coarse-ground or extra-coarse bulgur, since it takes longer to cook.

Bulgur wheat has become a favorite of ours lately because it cooks so quickly! How to make it? Just heat up water to boiling, then pour it over the bulgur wheat and let it stand for 7 minutes for fine-grind bulgur or 15 minutes for medium-grind bulgur. As it sits, the grains absorb all the water and the grains become large and tender. It “cooks” without having to cook on the stovetop! Which seems like it’s not cooking at all. We usually make it in a big batch of bulgur wheat so we can eat it throughout the week.

For this veggie saute with bulgur wheat recipe, we sauted some spinach, mushrooms, and white beans to go alongside, and then topped it all off with a fried egg. You could substitute other greens or grains in this recipe to fit your tastes and time constraints. What really makes the dish is the smoked paprika; we’d recommend using it if you can get a hold of it. It adds a smoky flavor that really takes the cake.

This veggie saute with bulgur wheat is perfect for a weeknight or even a hearty brunch: Alex and I made it in just 30 minutes in our kitchen! Working together, we even had time read, chat, and clean up in between. We hope it’s inspiration for quick dinners to come in your own kitchen!

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This recipe is…

This veggie saute with bulgur wheat recipe is vegetarian.

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Veggie Saute with Bulgur Wheat


1 Star2 Stars3 Stars4 Stars5 Stars (4 votes, average: 4.75 out of 5)

  • Author: a Couple Cooks
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 1x

Description

Bulgur wheat is a whole grain that cooks by simply pouring over boiling water! Here’s how to cook bulgur wheat, and an easy dinner recipe to use it.


Scale

Ingredients

  • 2 cups fine- or medium-grind bulgur wheat*
  • 16 ounces baby portabella mushrooms
  • 15-ounce can cannellini beans (1 ½ cups cooked)
  • 1 clove garlic
  • 2 tablespoons olive oil
  • 8 cups baby spinach leaves (or chopped spinach)
  • 4 eggs
  • Smoked paprika
  • Kosher salt
  • Fresh ground black pepper

Instructions

  1. Boil a kettle of water. In a heatproof bowl, combine the bulgur wheat, kosher salt, and 2 cups boiling water. Cover and allow to sit until tender: about 7 minutes for fine-grind and 15 minutes for medium-grind bulgur.
  2. Meanwhile, brush any dirt from the mushrooms and slice them. Rinse the cannellini beans. Peel the garlic. If using standard spinach, chop it (baby spinach leaves don’t need to be chopped).
  3. In a large skillet, heat the olive oil over medium high heat. Saute the mushrooms with the whole clove of garlic for 3 to 4 minutes until tender. Add the cannellini beans and spinach; saute for another 3 minutes until the spinach is wilted. Season with 1/2 teaspoon kosher salt and fresh ground pepper. Taste and adjust seasonings as desired. Remove the vegetables from the skillet.
  4. If necessary, add a drizzle of olive oil to the pan and bring to medium heat. Add the eggs and cook sunny side up until the whites have hardened.
  5. To serve, place the bulgur wheat on a plate and the vegetables alongside. Top with a fried egg and sprinkle generously with smoked paprika.

Notes

*Avoid coarse or extra-coarse bulgur, since the cooking instructions are different.

  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American

Keywords: Bulgur Wheat, Bulgur Wheat Recipes, Cooking with Bulgur Wheat, Easy Dinner Ideas, Quick Dinner Recipes, Fast Dinner Recipes

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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.

11 Comments

  • Reply
    stephanie
    March 8, 2015 at 11:20 pm

    heehee i watched that WHOLE video. you guys are too cute! i haven’t really cooked with bulgar wheat – i’ve eaten it, but i’ve never made it at home. i didn’t realize it was so easy!

  • Reply
    Maria
    March 9, 2015 at 8:23 am

    Love it!! You guys are so cute! :)
    I wonder how a little video like that would look like here at my house. You’d probably see me running out of the kitchen every other frame to keep my toddler from piggy back riding his baby brother or prying a phone charger out of the babies hands :) haha!

    I need to find a place to get smoked paprika, I used to have it, but when it was all used up I couldn’t find it at the store I bought it at! I loved putting it on everything, so delicious!!

    • Reply
      Terry Covington
      March 10, 2015 at 12:41 pm

      Trader Joe’s, if you have one in your area, carries beautiful smoked paprika for $1.99. Love this recipe and the info about bulgur wheat. Thanks!

  • Reply
    Katie @ Whole Nourishment
    March 9, 2015 at 9:41 am

    Guys, I LOVE this time-lapsed video. And yes, I know those other 30 minute recipes you’re talking about. This looks wonderful and like the perfect weeknight meal.

  • Reply
    [email protected]
    March 9, 2015 at 10:29 am

    Yay for bulgar! I feel like it’s an under-appreciated grain, and I love the way you dressed it up here with one of my all time favorite toppings: a yummy, runny fried egg AND one of my favorite combos, spinach and mushrooms. What time is lunch? :)

  • Reply
    Nina at FocusedonFit.com
    March 9, 2015 at 11:42 am

    What a great idea! Love the idea of greens and beans at breakfast…iron and fiber and you have barely started your day. Or a great breakfast for dinner! Love it!

  • Reply
    Lety
    March 9, 2015 at 11:45 am

    Loved the video! I’ve never tried bulgar, I have to give it a try, looks so easy to cook! Thanks for sharing!

  • Reply
    Amy @ Parsley In My Teeth
    March 9, 2015 at 12:09 pm

    Love the video! I’m a big fan of “real” 30-minute meals. Great job!

  • Reply
    Katrina @ Warm Vanilla Sugar
    March 9, 2015 at 2:48 pm

    Such a simple and satisfying meal! I love bulgur!

  • Reply
    Chris
    March 11, 2015 at 8:41 pm

    Love when you are sitting on the counter reading a book, Sonja! I am afraid of undercooked eggs. There. I’ve said it. I loved them growing up in my little egg cup, with the runny yolk. Mmm… But have been burned a couple times by eggs (read sickened). Any tips on making sure the eggs are good, safe eggs?

  • Reply
    cynthia
    March 27, 2015 at 2:25 pm

    This video made my day! It could not be cuter or more heartwarming — I love this wholesome, balanced meal (I love bulgur!) and seeing it come together between the two of you was such a treat. You are an inspiration both in and out of the kitchen. This is wonderful. Thank you!!

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