I first learned about bulgur wheat in New York Times’ Recipes for Health by Martha Rose Shulman. It seemed fun to try a new grain, so I mixed it up with Tempeh for what turned out to be an awesome protein snack. Bulgur wheat is most common in European, Middle Eastern and Indian cuisine and is loaded with fiber and protein. Compared to white rice, bulgur wheat has a lower glycemic index and higher levels of most vitamins and minerals. With ~17g of protein in one cup of bulgur wheat, this whole grain is a powerhouse indeed. Also, cooking bulgur wheat is really no different from making rice.
Bulgur Wheat Patties
- 1 pack of five grain Tempeh (22oz), crumbled and steamed
- ½ cup bulgur wheat cooked with 1 cup of water (or veggie broth)
- ½ cup Panko bread crumbs
- 1 red onion, diced
- 4 slices of ginger, minced
- 1 bell pepper, diced
- 3-4 shiitake mushrooms, diced
- 1 tsp turmeric powder
- 1 tsp dried oregano leaves
- 1 tbsp organic Tamari sauce
- 1 tbsp worcestershire sauce
- Salt and pepper to taste
Cook the bulgur wheat with 1 cup of broth (I use Rapunzel Bouillon to make the broth). Takes about 10 minutes until the water is completely absorbed and the bulgur is cooked. Set aside. Steam the crumbled Tempeh for 10 minutes to get it soft. In a well oiled pan, toss in the onion, ginger, bell pepper and cook for 5 minutes. Add in the shiitake mushrooms, the turmeric and oregano and cook for another few minutes. Toss all the ingredients in a bowl and use a potato masher to mix evenly. Mash some of the Tempeh so it forms a paste to bind the ingredients together.
Use your hands to form patties, pack ‘em tight and cook in a pancake griddle until both sides are golden brown. Serve warm with ketchup or if you want to spice it up, a little Sriracha. Keeps well for a few days in the fridge and you can also freeze the extra ones.
Have you tried cooking bulgur wheat? What do you make out of it?
Absolutely N.O. spam. No more than two emails each week. Learn about injury-free running, race reports, new trail routes, awesome recipes and amazing interviews.