Bulgur is a great ingredient to have on hand, but what do you do when you’re out or just don’t feel like making it? There are plenty of substitutes that can easily take their place.
We’ve compiled a list of the eight best bulgur substitutes for when you’re in a pinch.
Each one has its unique flavor and texture, so be sure to read up on each one before choosing the perfect one for your dish!
Substitutes for Bulgur
- Wheat Couscous
If you’re looking for a substitute for bulgur, farro is a great option. This ancient grain is highly nutritious, and it has a nutty flavor that goes well in a variety of dishes.
Additionally, farro is a good source of fiber, which can help to regulate digestion.
Keep in mind that farro takes longer to cook than bulgur, so you may need to adjust the cooking time accordingly.
Moreover, because it is a heartier grain, farro can change the texture of a dish. If you’re looking for a similar texture to bulgur, opt for pearled or semi-pearled farro.
Otherwise, if you’re looking for something with more bite, choose whole-grain farro.
No matter which type of farro you choose, it’s sure to add an extra boost of nutrition and flavor to your next meal.
Teff is a small, gluten-free grain that can be used as a substitute for bulgur in many recipes.
It has a slightly nutty flavor and is packed with nutrients like iron and fiber. Plus, it’s super easy to cook – just simmer in water or broth for about 8-10 minutes.
Just be aware that it will absorb more liquid than other grains, so you may need to add a bit more liquid to your recipe.
And because it’s so nutrient-dense, teff can give your dish a richer flavor than other substitutes.
So if you’re looking for a delicious and healthy alternative to bulgur, reach for the teff!
Amaranth is a gluten-free grain that can be used in place of bulgur in any recipe, and it has a similar nutritional profile.
Amaranth is high in protein and fiber, and it’s a good source of vitamins and minerals. It’s also relatively easy to cook, making it a great choice for busy cooks.
Amaranth will absorb liquid similarly to bulgur, so there’s no need to make any other adjustments to your recipe.
Just be aware that amaranth has a slightly sweeter flavor than bulgur, so it may change the taste of your dish slightly.
Overall, though, amaranth is an excellent substitute for bulgur in any recipe.
Millet is a small, round grain that is similar in size to couscous. It has a nutty flavor and a slightly chewy texture.
When cooked, it absorbs liquid well and has a fluffy consistency. Millet can be found in the bulk section of most natural food stores.
Keep in mind that millet will cook more quickly than bulgur, so you may need to adjust the cooking time accordingly.
Additionally, millet is more absorbent than bulgur, so you may need to add additional liquid to your recipe.
It is also important to note that millet is a very versatile grain and can be used in sweet or savory dishes.
Overall, millet makes a great substitute for bulgur in any recipe.
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 cereals, soups, stews, and casseroles. It’s also a popular ingredient in Asian cuisine.
When cooking with buckwheat, it’s important to note that it takes longer to cook than bulgur.
Additionally, buckwheat may change the color or flavor of some dishes.
Wheat couscous is a perfect replacement for bulgur in any recipe. It has a very similar texture and flavor, making it an ideal substitute.
Couscous is also a good source of fiber and protein, making it a healthy alternative to bulgur.
Be aware that couscous cooks more quickly than bulgur, so you may need to adjust the cooking time accordingly.
Couscous absorbs even more liquid than bulgur, so you may need to add more liquid to your recipe if you’re using couscous instead.
Overall, wheat couscous is an excellent substitute for bulgur in any recipe.
Rice is a perfectly suitable replacement that will still let you enjoy all your favorite recipes.
There are some cases where rice may even be a better choice. It is gluten-free and is also a good option for those with wheat allergies or sensitivities.
Rice is also a good source of fiber and minerals, so it’s a healthy choice for those looking to improve their diet.
Benefits aside, rice is also a great choice because it’s so versatile. It can be used in a variety of recipes, from pilafs to stir-fries to risottos, and is widely available and easy to find at any grocery store.
Moreover, rice is virtually indistinguishable from bulgur once it’s been cooked.
If you’re searching for a simple, straightforward alternative to bulgur, rice is the way to go.
Quinoa is a good source of protein and it contains all the essential amino acids needed by the human body.
Quinoa is also gluten-free and is suitable for people who are celiac or have gluten intolerance.
You can use quinoa as a substitute for bulgur in any recipe. It has a slightly nutty flavor and is fluffier than bulgur.
The texture of quinoa is also more delicate than bulgur. Because of this, you may need to adjust the cooking time or liquid levels when substituting quinoa for bulgur in a recipe.
Overall, quinoa is a healthy and delicious alternative to bulgur wheat.
There are many substitutes for bulgur wheat that can be used in a variety of recipes.
Each substitute has its unique flavor and texture, so it’s important to choose the right one for your recipe.
Do you have a favorite bulgur substitute?
Go try them now!