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Is Bulgur Gluten Free? Know Here

  • Amy 

Is Bulgur Gluten Free?

Bulgur wheat is one of those foods that has been around for ages, but it was only recently discovered that it does not contain any gluten.

People who suffer from celiac disease need to avoid all grains containing gluten, since they may cause severe gastrointestinal symptoms. However, bulgur wheat has become a staple food for those living with celiac disease, because it contains no gluten.

Bulgur wheat contains little protein, which means that it is mostly made up of carbohydrates.

It is still considered healthy because it has fiber and minerals like iron and magnesium. If you do decide to eat bulgur, be sure to read labels carefully since some brands contain added sugar.

What is a gluten-free substitute for bulgur?

There are many delicious gluten-free meals you can eat other than gluten-free bulgur. These gluten-free foods are also suitable for people with celiac disease or non-celiac gluten sensitivity.

Here are some ideas:

  • Quinoa

Quinoa is a delicious gluten-free alternative to bulgur wheat. It is high in protein and low in carbs.

Quinoa is usually cooked as a grain, but it can be used as a side dish or salad ingredient.

You can find quinoa at most grocery stores. Just make sure to check the label to ensure there is no added sugar.

  • Brown rice

Brown rice is one of the lists of foods that are gluten-free options. There are also some brown rice syrups that can be used instead of regular syrup.

If you want to cook brown rice, try this recipe.

  • Sorghum

Sorghum is a type of cereal grass. Sorghum is gluten-free and has a similar texture to bulgur wheat.

You can use sorghum flour in place of regular flour when baking.

  • Polenta

Polenta is a seed that is ground into a coarse meal. Polenta is often served as a side dish, but it can also be used as a meat substitute.

You can buy polenta at most grocery stores. Make sure to look for organic polenta.

  • Millet

This is another great option if you have celiac disease. Millet is a small round seed that resembles corn.

Millet is very easy to prepare and cook. You can add millet to your favorite recipes.

  • Teff

Teff is a boost of protein with extra vegetables and nutrients. Teff is gluten-free and is an excellent source of iron.

Teff is typically eaten as porridge, but it can also be used in bread and muffins.

  • Oat flour

Oat flour is a gluten-free flour that is high in protein. Oat flour can be used in place of regular flour when making cookies, cakes, pancakes, waffles, and pastries.

  • Pumpkin seeds (gluten-free

 The pumpkin seeds are a gluten-free replacement with any flavorful ingredients that you can think of. Pumpkin seeds are high in zinc and vitamin B6.

They are also rich in antioxidants and omega 3 fatty acids.

  • Malt barley syrup

Barley malt syrup is a gluten-free alternative to honey. The malt barley syrup is sweetened with natural sugars and has a mild flavor.

It is best to use malt barley syrup on its own or mixed with other flavors such as vanilla extract.

  • Pearl barley

Pearl barley is a type of whole grain that is high in protein. Pearl barley is naturally gluten-free.

When cooking pearl barley, just follow the same instructions as for regular barley.

  • Non-traditional tabboulehs

Tabbouleh is a traditional Middle Eastern salad made from parsley, mint, cucumber, tomatoes, onion, and olive oil. Tabbouleh is traditionally served with pita bread, but it can also be enjoyed as a side dish.

Some people enjoy eating tabbouleh without pita bread. Here are some gluten-free tabboulehs that you can serve as a main course or side dish.

  • Blue corn blueberry muffins

These gluten-free blue corn blueberry muffins are perfect for breakfast. They contain all of the essential vitamins and minerals needed for a healthy diet.

  • Gluten-free banana walnut muffins

These gluten-free banana walnut muffins are moist and full of flavor. They are loaded with fiber and potassium.

Gluten-free chocolate chip cookie dough ice cream sandwiches

These gluten-free chocolate chip cookie dough ice cream sandwiches are the perfect treat for lunchtime. 

Is bulgur wheat better than rice?

Bulgur is healthier than rice because of the high amount of fiber it contains. However, you should be careful when cooking bulgur; it must always be cooked with plenty of water.

Rice is a healthier alternative to bulgur because it provides a complete protein source. If you are into a gluten-free diet, then you may want to consider using rice over bulgur.

Is couscous and bulgur the same?

In the UK, gluten-free couscous is not called bulgur. The term bulgur is only used for the traditional Turkish version of couscous.

Couscous is made from semolina while bulgur is made from cracked wheat. They both come in different shapes and sizes.

The gluten-free couscous/millet is also known as pearl couscous.

There are many delicious gluten-free meals that you may not have tried yet, This everyday gluten-free foods are very healthy and nutritious.

Gluten-free, Low-carb “Tabbouleh” salad

The grain-free, gluten-free, low-carb tabbouleh salad is a healthy and filling lunch or dinner option. It’s made with parsley, mint, tomatoes, cucumbers, red onion, and feta cheese.

It’s also packed with protein and fiber. You can also add some onions for tabbouleh to make it more flavorful.

Is tabbouleh gluten-free/low-carb?

The other version of tabbouleh can be low-carb If you’re looking for something to go along with this gluten-free tabbouleh recipe.

Gluten-free kisir – Turkish bulgur salad

This bowl with kisir is very common here in the UK. The kisir, gluten-free kisir is made with quinoa and bulgur.

It’s also topped with fresh herbs such as cilantro and parsley. The kisir is usually served with chickpeas and vegetables like carrots, peppers, and zucchini.

With extra pepper paste and ground chili pepper, it gives a kick to the flavors.

Quinoa tabbouleh salad (gluten free + vegan)

This recipe for quinoa tabbouleh salad uses gluten free pasta and rice noodles, which makes it easy to prepare and healthy too! The best part about this recipe is that it tastes great, no matter what diet you follow.

You can use any kind of pasta or rice noodle you prefer. If you don’t eat dairy products, you can replace the yogurt with coconut milk.

You can also try adding some chopped olives, capers, or sun-dried tomato.

What to eat with tabbouleh?

If you want to eat tabbouleh with hummus, then you need to add some pita bread. For a side dish, you can serve it with grilled chicken breast or salmon fillets.

Or if you love spicy food, then you can top your tabbouleh with some sliced jalapenos. To finish off your meal, you can pair it up with some steamed broccoli or cauliflower.

You can also enjoy it with some roasted veggies or even baked potatoes. You can also mix it up by serving it with some beans, lentils, or chickpeas.

Can tabbouleh be made ahead of time?

Tabbouleh is perfect for parties because you can make it ahead of time and refrigerate it until needed. To prepare salad, combine all ingredients except olives in a large bowl.

Add lemon juice and mix well. Refrigerate for at least 2 hours.

Serve chilled or at room temperature. Garnish with halved cherry tomatoes and sliced black olives.

Is tabbouleh eaten hot or cold?

Tabbouleh is delicious and healthy, but if you don’t like it cold then you should try it hot! Tabbouleh is traditionally served cold, but you can also serve it warm.

The best way to keep it cold is to put the ingredients together when you’re ready to eat it. Then cover and chill it before serving.

However, If you want to serve a hot tabbouleh then just heat it up on the stovetop. Add olive oil and seasonings to taste.

How do I store leftover tabbouleh?

To keep tabbouleh from going bad, you can store it in the refrigerator. However, you should only store it for 3 days maximum.

After that, you should toss it out so it doesn’t get moldy.

What is the difference between tabouli and tabbouleh?

Both these salads have the same name, but they are different dishes. Tabouli is a traditional Middle Eastern dish while tabbouleh is an Arabic one.

Tabouli is a mixture of finely chopped raw vegetables, spices, and herbs. It is usually served as a salad.

On the other hand, tabbouleh is a grain-based salad. It contains grains like wheat, barley, or couscous.

Both are delicious and nutritious. They both contain lots of fiber and protein.

So next time you think of making tabbouleh, remember that there’s more than one way to make it.

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Amy Toliver

Hey'all I'm Amy, a born foodie and diagnosed with celiac disease 7 years ago. I refused to cave into tasteless, boring gulten free food and create my own! On my blog you'll find info & cool facts along with recipes, all on gluten free foods!