Bulgur, Bourghul, Burghul, Bulgar! - It's all the same to us

Energy Fields bourghul (also known as bulgur, bulgar, bulgar wheat, and burghul just to name a few) is a high quality, natural wholegrain food that comes in either a fine or coarse texture, and can easily be made into tasty meals.

No chemicals or additives are used in processing the bourghul, keeping the vitamin and mineral content stable. It is high in fibre and protein and low in fat.

Quite surprisingly, bourghul has been found to have fewer calories/kilojoules, less fat and more than twice the fibre of brown rice. It also has four times as much folate and has more fibre than oats, buckwheat and corn.

It is rich in the following vitamins and minerals

  • B vitamins
  • Vitamin E
  • iron
  • calcium
  • potassium
  • magnesium
  • phosphorus
  • zinc
  • manganese
  • folate
The fibre in bourghul helps prolong the insulin response in the body, so you don’t have the blood sugar spikes that you have with low-fibre carbohydrates like white pasta or rice. The fibre also absorbs water and promotes faster elimination of wastes in the body.

A recent US study found that a diet rich in wholegrains such as bourghul may help to reduce abdominal fat and decrease in C-reactive protein levels in the blood. High levels of this inflammatory marker have been linked to a higher risk for diabetes, hypertension and cardiovascular disease.

Bourghul is a tasty wholegrain that is easy to include in your daily diet to increase your nutrient levels.

Nutrition InformationPer 50g ServePer 100g
Energy783.5kj1567kj
Protein6.5g13g
Fat Total0.5g1.0g
- Saturatednilnil
Carbohydrates Total39g78g
- Sugars1.15g2.3g
Dietary Fibre6.25g12.5g
Sodium5mg10mg


What is the Difference Between Bourghul and Cracked Wheat?

Bourghul is made by cleaning the whole wheat and then parboiling it. It is then dried and ground or cracked into small pieces and sifted into different sizes to provide different textures for different uses.

Many confuse bourghul with cracked wheat, and although it is cracked wheat, it differs in that it has been pre cooked, and hence partly destarched. It also cooks quickly or can simply be soaked in water or broth before being added to other ingredients.

How Bourghul or Bulgur is Used

Bourghul is commonly used in Turkish, Middle Eastern, Indian and Mediterranean foods. It is said to have been used for 4000 years and references to making wheat into bourghul in biblical times suggest that it may be one of the first "processed" foods.

Bourghul is best known as an ingredient in tabouli salad, but is also used in pilaf, kibbeh, soups, stuffings, stews, breads, and as a meat substitute in many vegetarian recipes.

Bourghul can be used in recipes to replace rice or couscous, since it has a higher nutritional value, and is low calorie and low fat.

Look out for our tasty recipes using Energy Fields Bourghul.


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