Bulgur Wheat with Leek and Lima Beans

Bulgur wheat (sometimes called cracked wheat) is a nutty, fiber-rich whole grain that deserves a permanent spot in your pantry. It’s quick to cook, loaded with protein, iron, and antioxidants, and it soaks up flavor like a champ, making it a go-to for busy weeknights or lazy Sundays alike.

This recipe for Bulgur Wheat with Leeks and Lima Beans is a delicious way to try it. The leeks bring a mellow sweetness, while the lima beans add creaminess, protein, and a lovely pop of color. Everything is simmered in flavorful chicken stock with fresh herbs and spices, creating a hearty dish that works as a satisfying meatless main or a vibrant side to roasted chicken, salmon, or even grilled tofu.

Whether you call it bulgur or cracked wheat, the cooking process is the same. The only difference you might notice is a slight color variation depending on the brand, but nutritionally, it’s all good stuff.

Note: Bulgur does contain gluten. If you have gluten sensitivities or allergies, be sure to consult your doctor before adding it to your diet.

So, when was the last time you had a bowl of bulgur wheat that made you go back for seconds? This recipe just might be the one that does it.

Why You Should Cook This: Bulgur Wheat with Leek and Lima Beans

If you’re on the hunt for a healthy, hearty, and totally comforting dish that still feels Caribbean to the core, this is it. Our Bulgur Wheat with Leek and Lima Beans is the kind of recipe that proves simple ingredients can deliver BIG flavor.

Here’s why you’ll love it (and why your belly will thank you):

It’s Nutrient-Dense but Not Boring

Bulgur wheat is packed with fiber and whole grain goodness, and when you pair it with creamy lima beans and sweet, sautéed leeks? Boom—now you’ve got a complete, plant-powered meal that’s both satisfying and great for your gut.

Budget-Friendly & Pantry-Ready

This dish uses everyday ingredients that are easy to find and easy on your wallet. No fancy techniques. No long grocery lists. Just real food, cooked well.

It’s Caribbean-Style Comfort

The leeks bring a mellow, oniony flavor that feels warm and familiar, while the lima beans add a soft, creamy texture that plays beautifully with the bulgur’s nuttiness. Add a sprinkle of fresh herbs or a hint of scotch bonnet heat if you prefer a little extra kick.

Perfect for Meal Prep

Make a big batch and enjoy it all week! It reheats like a dream and pairs perfectly with grilled fish, roasted vegetables, or even a fried egg on top.

Notes and Tips:

• You can use any vegetable broth you like. Chicken broth or beef broth would also work well.
• If you don’t have fresh parsley, you can use 1 teaspoon dried parsley.
• For a more flavorful dish, add a handful of chopped sun-dried tomatoes or Kalamata olives to the pan with the leeks and garlic.
• This dish is also delicious and served cold. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Nutritional Information:

• One serving of this dish contains approximately 200 calories, 7 grams of protein, 3 grams of fat, and 35 grams of carbohydrates.

Why You Should Try This Recipe:

• This dish is packed with nutrients, making it a healthy and satisfying meal.
• It’s quick and easy to make, perfect for busy weeknights.
• It’s budget-friendly, using affordable ingredients.
• It’s versatile and can be served as a main course or a side dish.
• It’s delicious! The combination of leeks, lima beans, and bulgur wheat is simply irresistible.

I hope you enjoyed this recipe for bulgur wheat with leeks and lima beans. I encourage you to give it a try and let me know what you think!

Additional Tips:

• If you’re looking for a vegan option, use vegetable broth instead of chicken broth and omit the Parmesan cheese.
• For a gluten-free option, you can use quinoa or millet instead of bulgur wheat.
• This dish can also be made in a slow cooker. Simply combine all of the ingredients in the slow cooker and cook on low for 4-6 hours.

I hope these tips help you make this delicious and nutritious dish!

I would also like to add that bulgur wheat is a great source of fiber, which can help to regulate digestion and keep you feeling full. It’s also a good source of protein, which is essential for building and repairing tissues. And, bulgur wheat is a low-glycemic food, which means that it won’t cause your blood sugar to spike.

So, if you’re looking for a healthy and delicious side dish, bulgur wheat with leeks and lima beans is a great option!

A little bit of information about Bulgur Wheat

In the Caribbean, bulgur wheat is cooked similarly to rice. It is usually served with a side of vegetables, meat, poultry, or seafood. It is also served in the form of porridge or Wheat Akasan.

Cooking this type of grain is as simple as most grains. I usually add tons of herbs and spices for more flavor. Wheat is a bit bland, so the more flavor you add, the better it will taste. If you also cook the bulgur in vegetable or chicken stock, it will taste so much better.

You can also add beans, peas, and even vegetables when cooking bulgur. It is a very versatile grain and will help you stay healthier.

Finding Your Perfect Bulgur

You can find bulgur wheat in most well-stocked grocery stores, usually in the bulk section or near the rice and quinoa. It’s also available online from Amazon and other retailers. When choosing bulgur wheat, look for the type that best suits your needs. Bulgur is typically sold in three grind sizes: coarse, medium, and fine. Coarse bulgur is best for salads and pilafs, while medium bulgur is a good all-purpose option. Fine bulgur is best for thickening soups and stews.

No matter where you buy your bulgur wheat, be sure to check the expiration date before you purchase it. Bulgur wheat can be stored in a cool, dry place for up to six months.

Additional Tips:

• When buying bulgur wheat in bulk, store it in an airtight container to prevent it from going stale.
• If you’re not sure which type of bulgur wheat to buy, ask a salesperson at your grocery store for recommendations.
• Bulgur wheat is a versatile ingredient that can be used in a variety of dishes. So get creative and experiment with different recipes!

I hope you enjoy cooking with bulgur wheat as much as I do!

Originally published on May 22, 2017. Updated.