What is burghul? Burghal, or burghul wheat, is an ingredient commonly found in Mediterranean and Middle Eastern cuisine. As it’s a whole grain, the entire wheat kernel — including the germ, endosperm and bran — can be eaten. This makes burghul extremely nutritious compared to more refined wheat products. In fact, a single-serve of burghul contains 30 per cent of our recommended daily fibre intake and is a great low-calorie source of protein, magnesium and iron.
There are two main methods for cooking burghul, depending on your needs:
1. Combine burghul, 1 1/2 cups water, a pinch of salt and a drizzle of olive oil in a saucepan.
2. Bring to a simmer, then cover and cook over low heat until tender (about 12 mins.)
3. Remove from heat, cover and let stand (about 10 mins.)
4. Fluff with a fork and serve immediately.
Steaming1. Place burghul in a heatproof bowl and cover with boiling water.
2. Set aside until the water is absorbed and the grains are light and fluffy (about 20 mins).
What sort of dishes can you use burghul in?
Burghul can be used in soups, salads, stuffing and burger patties and is the main ingredient in traditional tabouli and kibbeh. Much like rice and couscous, it can also be served on its own as a side dish to complement curries and casseroles.
How easy is it to use?
Unlike most other grains, burghul is already steamed or parboiled before it is dried and ground. This means it requires very little preparation and quick to cook, making it an ideal option for busy mid-week dinners.
Here are three simple recipes to try:
Lottie DalzielLottie Dalziel is a 4AM riser and coffee-addict who lives and breathes the Better Homes and Gardens brand. When she isn't reading up on the latest trends in sustainability or discovering ways to upcycle almost anything, you can find her by the beach, cooking up a storm or adding to her abundant (some would say out of control) plant collection.