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Bulgur with Olive Oil and Lemon: Main Image

Quick Facts

Nutrition Facts

Calories 181
  Calories from Fat 64 (35%)
(11%)Total Fat 7g
(5%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
(0%)Cholesterol 0mg
(0%)Sodium 7mg
(4%)Potassium 153mg
Total Carbohydrate 27g
(26%)Dietary Fiber 6g
Sugars 0g
Sugar Alcohols 0g
(9%)Protein 4g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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Bulgur with Olive Oil and Lemon


  • 1/2 cup bulgur

  • 1/2 cup boiling water

  • 1 Tbs extra-virgin olive oil

  • 1 Tbs fresh lemon juice

  • pinch of salt

  • finely minced fresh parsley (optional)

Bulgur is precooked cracked wheat that requires no further cooking beyond a good soak in boiling water. Use a very small amount of water, so the result will be fluffy and lightly chewy-and never mushy. Also, with less water, the natural nutty flavor of the grain comes through more strongly.


  • Place the bulgur in a medium-small bowl.
  • Pour in the water and cover the bowl with a plate. Let stand 30 minutes
  • Stir in the olive oil and lemon juice, and add a little salt to taste.
  • Stir in the parsley and serve warm or at room temperature.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2023.