Bulgur is a very common grain used in meals in the Middle East, though it may be a mystery to many people in the West, but when cooked properly, with precious few other ingredients added, you will wonder why it hasn’t been on your table sooner.

Bulgur is made of the whole-grain kernels of wheat that are boiled, dried and then further ground before packaging, it has a nutty flavor and a chewy texture. A great option for anyone wanting to add more healthy whole grains to their diet.

Bulgur comes in different grades, a general rule to make it simple, tabbouleh and kibbeh are made with fine bulgur and coarse bulgur goes into pilafs.

• Though bulgur is parboiled which means a very small amount of the grain’s brain is partially removed, it is still considered a whole grain.
• Bulgur is packed with vitamins and minerals like iron, potassium, magnesium and fiber.
• Bulgur has a low glycemic index that means it’s a good option for those with diabetes, it may even lower the risk of diabetes type 2, if eaten regularly.
• Bulgur and fiber-rich foods may promote weight loss and can help you fill up and prevent over-eating
• Studies have shown that eating bulgur regularly may lower the risk of developing cardiovascular diseases.
• Bulgur is slightly lower in calories than other grains such as brown rice and quinoa.
• If eaten regularly bulgur and whole grains could lower inflammation.
• Bulgur is a fast cooking grain, which makes it the answer to your prayers for a fast meal.

Here are 11 authentic Lebanese meals, with precise instructions, that celebrate the healthy grain and will make you fall in love with bulgur!

Lebanese Fried Kibbeh Balls

Lebanese Fried Kibbeh Balls are meatball-style snack with a crispy outside and an oozy savory inside of meat and spices. The crusty fried kibbeh are made with ground meat, onions and pine nuts are stuffed in a shell of herby and spiced meat-bulgur dough, fried to golden brown perfection and served warm.

Potato Kibbeh Balls

As the name suggests, the key ingredient in this kibbeh is potatoes, the fried ball stuffed croquettes have an outer shell made with mashed potatoes, fine bulgur and a healthy dose of spices; they are stuffed with a leafy green chickpea and onion filling that sing with flavor, but I also provided you with a spicy filling of minced meat for the meat lovers. A good potato kibbeh should be crispy on the outside with a moist inside, and fried to a golden perfection, this is truly a good old-fashioned Lebanese recipe.

Kibbeh Bil Laban (Labanieh)

Are you ready to take your taste buds on an adventure? This flavorful Lebanese kibbeh bil laban or kibbeh labanieh , as some call it, is packed with kibbeh balls, simmered in a yogurt sauce and perfumed with sauteed garlic and cilantro — it’s very palatable and you will end up with a creamy, tangy and meaty concoction that would rank, in my humble opinion, as one of the world’s most satisfying experiences.

Baked Kibbeh Cups with Muhammara

If you have ever found the prospect of making kibbeh too intimidating or fussy, this kibbeh cup version will convince you otherwise. Enjoy them as a snack on their own, an easy grab-and-go lunch or as an elegant canape for a festive party!  You can get as artful as you’d like with the filling — cocktail party snacks never looked so cute nor tasted so good!

Mujadara with Bulgur

A frugal meal suitable for vegetarians and vegans and regarded as poor man’s food, filling, nutritious and flavorful.

Mujadara Hamra

A specialty of south of Lebanon, frugal, healthy, delicious, vegan and ingredients are most probably  found in your household.

Chicken Bulgur Pilaf

Studded with vermicelli and seasoned with freshly grated black pepper.  This makes a comforting lunch or dinner that the whole family can enjoy!

Lying Tabbouleh/ Tabbouleh Khazabeh

Sometimes simple ingredients make the best results – hearty enough to consider it a meal in itself!! Not only this salad is scrumptious, but also rich in minerals and fibers and will keep you full for long.

Kamounit Banadoura/ Tomato Kibbeh

A wonderful combination of earthy ingredients. A home-style recipe that you won’t find on the menu of a Lebanese restaurant. I grew up eating “Kamounit Banadoura”.

Potato Kibbeh/ Kibbet Batata

Potato Kibbeh is quite healthy, tasty and inviting. This is particularly a staple at our house; we make it at least 2 times a month! Serve it with radishes and fresh mint leaves and drizzle some more extra virgin olive oil over the dish just before serving. How delicious!

Bulgur Toamto Pilaf

strongly reminds me of my mother’s cooking. A healthy, frugal and an economical budget stretcher meal like lots of the recipes of south Lebanon. Most recipes of the region have been learned from grandmothers who prepared their meals from their garden or farm produce – tomatoes, bulgur, onions and olive oil.

Pumpkin Kibbeh in a Tray

So delicious and definitely worth preparing!! The payoff here is split between a pumpkin-bulgur dough and a tangy chickpea-onion filling that is loaded with green leafy, sumac, pomegranate molasses and cumin powder!! The end result is a dish singing with flavors!

Authentic Lebanese Tabbouleh

The mother of all Lebanese salads. Looking for a healthy Mediterranean and flavorful salad? Go no further.

Kibbeh mishwieh/ Grilled Kibbeh

What really makes the kibbeh mishwieh a standout is the fat filling that will offer up bursts of flavor when you bite into kibbeh, worthy experience that’s in a different class entirely from any kibbeh you have tried. The kibbeh has to be served right away so that you enjoy the juiciness coming from the rendered fats. While kibbeh mishwieh are best grilled on a charcoal, they can also be baked in the oven.

Grab a bag of bulgur and make these recipes! Share your pictures on Facebook or leave a comment below. I would like to know your feeback!