Quick Bulgur Wheat for Power Bowls

Bulgur is quick to cook, high in fiber, low in potassium—ideal for power bowls, salads, or batch cooking.
Meal Type Dinner , Main course , Side dish
Ingredients
Yield:
Yield
Serves 4
  • 2 cups water
  • 1 cup dry bulgur wheat
Image
Pot of cooked bulgar wheat, with Plant Powered Metro New York logo
Directions
Prep: 5 min, Cook: 15 min, Total: 20 min
  1. In a medium saucepan with a lid, boil the water.
  2. Add bulgur wheat and stir so it is submerged in the water.
  3. Bring back up to a boil, put lid on and turn off the heat. The bulgur should be done in 12-15 minutes. 

Chef's Note: This is the concentrated protein for our Autumn Gathering Bowls. Feel free to use lemon or lime juice, or your favorite vinegar. Create a bowl with the Balsamic Herb Tofu With Rainbow Roast Vegetables and the Bright and Bold Mustard Sauce recipes

Nutritional Information
Serving Size: 1 cup
  • Calories: 93 kcal
  • Carbohydrates: 4.2 g
    • Dietary Fiber: 1 g
    • Total Sugars: 1.5 g
  • Protein: 9 g
  • Fat: 4.4 g
    • Saturated Fat: g
  • Sodium: 0.5 mg
  • Potassium: 20.8 mg
  • Calcium: 136 mg
  • Phosphorus: 3.7 mg 

For more information about Nutrition and Kidney Health

These recipes are for informational use only and not a substitute for medical or dietary advice. Consult your healthcare provider or dietitian for personalized guidance.
© 2025 National Kidney Foundation, Inc.