Bulgar Bulgar is man's oldest recorded use of wheat. Bulgur is made by soaking and cooking the whole wheat kernel, drying it and then removing part of the bran and cracking the remaining kernel into small pieces. It is a nutritious extender and thickener for meat dishes and soups. Bulgur will absorb twice its volume in water and can be used in place of rice in any recipe.
Bulgur is convenient since it can be either soaked in water or cooked to be edible.
The germ of the wheat kernel is often added to baked goods, casseroles and even beverages to improve the nutritional value and give a nutty, crunchy texture. The protein quality of wheat germ is very comparable to that of milk. One-fourth cup of wheat germ contains about 110 calories. The bran is the outer layer of the wheat kernel, often used for animal feed. It also makes a nutritious addition to baked goods, because it is a good source of fiber and is high in B vitamins, protein and iron.