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1. Quinoa Quinoa is perhaps one of the best substitutes for bulgur and there are a few reasons why.. First off, just like bulgur, the flavor of quinoa is nutty. Secondly, it has nearly the same cooking time. Third, the grains of cooked quinoa are fluffy and chewy just like fine bulgur.. And lastly, it can substitute bulgur in nearly all recipes, from salads to soups and stews.
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Legume-Based Alternatives. Legumes such as beans and lentils are not just for soups and stews; they can be an innovative replacement for bulgur in many recipes. These substitutes add a protein punch to your meals and have a range of textures that can bring an unexpected element to traditional grain dishes.
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Cumin, coriander, turmeric, and ginger work really well with lentils. 6. Buckwheat. Buckwheat is considered a grain but is actually a fruit seed grown and prominently used in Asia. And it makes for a healthy bulgur substitute. We recommend using toasted buckwheat or kasha as the ideal alternatives to bulgur.
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It also has a lower glycemic index than bulgur, making it a healthier option. Barley is a whole grain that is high in fiber, low in fat, and has no cholesterol. It also contains vitamin B1 and minerals like calcium, magnesium, potassium, amino acids, antioxidants, iron, and zinc. 5. Brown rice.
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Cracked wheat is a great substitute for bulgur wheat. It's made from whole wheat kernels that have been cracked into smaller pieces. Like bulgur, cracked wheat is a whole grain, retaining its nutrients. Pros: Similar texture and appearance to bulgur; High in fiber and other nutrients; Easy to cook; Cons: Slightly longer cooking time than bulgur
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As a substitute for bulgur wheat, it's supremely flexible—it 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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Couscous is the best replacement for bulgur if you want to mimic finely ground bulgur's appearance. Couscous has a mild, neutral flavor with a slight hint of nuttiness. You can use it as a side or main dish that calls for bulgur, including lamb, salad, roast vegetables, and pepper stuffing. Substitute 1 cup bulgur with 1 cup couscous.
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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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The best all-around substitute for bulgur wheat is quinoa. This gluten-free ancient grain is an excellent source of protein, iron and magnesium. It cooks quickly, tastes delicious and adds a nutty flavor to dishes. Quinoa can be used instead of bulgur wheat as the base for pilafs, salads, and veggie burgers. Quinoa is also gluten-free, whereas.
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1 - Quinoa. Quinoa is a versatile and nutritious grain that can be used as an excellent substitute for bulgur. Quinoa is high in protein, fiber, vitamins, minerals, and antioxidants. It also has a mild nutty flavor and slightly chewy texture that makes it a great substitution for bulgur in many recipes.
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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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Quinoa is a popular and versatile substitute for bulgur wheat, as it has a similar texture and nutty flavor. Other grains like rice, couscous, farro, and millet can also work well in recipes that call for bulgur wheat. Wheat berries are a great substitute for bulgur wheat if you want a chewy and nutty texture.
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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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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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Although bulgur wheat is not expensive, you might run out of it and need a substitute. If you're looking for gluten-free replacements, quinoa, buckwheat, whole wheat, millet, amaranth, teff, bamboo rice, and hemp seeds are your top choices. Other non-gluten-free options include rice, couscous, farro, wheat berries, orzo, Kamut, and barley.
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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.
