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Bulgur wheat is a popular ingredient in Mediterranean dishes. It is an edible cereal grain made from dried wheat. It is easy to prepare and has several potential health benefits. It contains a variety of vitamins, minerals and a substantial amount of fiber. It is also a good source of manganese, magnesium, and iron. When cooked, it has a similar consistency to couscous or quinoa.

Some of the health benefits of bulgur wheat:
1. It promotes heart health.
2. It supports healthy blood sugar control.
3. It supports digestion and gut health.
4. It promotes weight loss.
5. It is easy to cook and prepare.
6. It reduces the risk of developing cancer.
7. It reduces the risk of gallstones.
8. It reduces the risk of high blood pressure.
9. It balances the PH levels in the body.

Duru Bulgur Wheat – 1 cup
Sweet Peppers (Green, Red, Yellow) – 3
Chicken (shredded) –
Salt – 1 tsp
Parsley – a few sprigs
Onion (red) – 1 big one
Paprika – 1 tsp
Thyme – 1 tsp
Oregano – 1 tsp
Seasoning cubes – 1 tsp
Water – 2 cups
Oil (preferably olive oil) – 1 tbsp


Wash the bulgur wheat and transfer in a saucepan, fill with water and add your oil and bring to boil for 10-15 mins. Once the bulgur has doubled in size, remove from the pot and sieve out excess water.

Dice the sweet peppers and onions and shred the chicken.

In a saucepan, heat oil and add the onions, peppers and shredded chicken stir fry for 5-7 minutes on low heat.
Add seasoning and spice and stir fry for 5 minutes.

Add already cooked bulgur and stir properly and heat up for 1 minute. Turn off heat.

Serve with any protein of your choice.


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