Bulgur wheat, similar in texture to couscous, is parboiled cracked wheat. It is commonly used in Middle Eastern and Mediterranean cooking, especially in salads like tabbouleh. Dalia or cracked wheat is commonly used in Indian cooking and the only difference between the two is that dalia is not parboiled. Both are easy to cook but the bulgur retains its bite more while dalia softens on cooking. Fiber rich and nutrition dense, both cracked wheat and bulgur are great substitutes for rice and keep you feeling full longer.

I use dalia and bulgur interchangeably, just depends what is available in the pantry or if I have made a trip to the Indian store or a local grocery store. I have not seen cracked wheat in my local store but find bulgur very commonly, even in the big box stores.

I love making slow cooker soups as there is something cozy about the aromas and steam rising from the slow cooker for hours as we work or play; also there is the satisfaction of knowing that a hearty and healthy meal is being prepared as we go about our lives.

Step by Step

1. Rinse 1 cup of bulgur or cracked wheat and place in the slow cooker with 2 cups of water. Turn the slow cooker on High. (See Tips for stovetop cooking instructions).
2. Prep your veggies by peeling and/or chopping them into bite size pieces:
   • 1/2 onion
   • 1 tomato
   • 2″ piece of bottle gourd (doodhi) or 1 zucchini with peel
   • 1 potato
   • 2 carrots
   • 10-12 French beans
   • 1 cup spinach leaves and tender stems
   • 5-6 sprigs of cilantro, leaves and stems
   • 2 cloves garlic, grated
3. Heat 1 tbsp oil in a pan and add the garlic and onion, sauté till transparent.
4. Add all the other veggies (except the spinach and cilantro) and sauté till warmed up and coated in oil.
5. Add the veggies to the slow cooker.

6. Add spices:
   • 1.5 tsp salt
   • 1 tsp black pepper
   • 1/2 tsp crushed red pepper flakes
   • 1 tsp Italian seasoning or Italian herbs
7. Add 2 more cups of water, close the lid and walk away.
8. The soup will take about 2 hours to cook thoroughly and you can turn the slow cooker setting to Low after the first hour.
9. Add the spinach and cilantro to the pot about 15 minutes before serving.

10. Check salt and pepper for taste and mash the soup a bit for thickness.
11. Serve with a slice of crusty bread or a grilled cheese sandwich.

Some Tips

Buy a bag of cracked or bulgur wheat and roast it in a pan on low heat for a few minutes before storing, this way it will last longer and is ready for use anytime.

To make this soup in a pan on the stovetop, follow the same steps but cook on low heat, covered, in a pan. If you soak the wheat for an hour before cooking it will cook faster. It will take about 30-45 minutes for the wheat to be cooked through.

Print Recipe

Bulgur Wheat and Veggies Soup

Clear, filling and chock full of goodness, this soup is made of bulgur wheat and fresh veggies.

Prep Time25 minutes mins

Cook Time2 hours hrs

Course: Main Course, Soup

Cuisine: American

Keyword: bulgur wheat, soup, veggies

Servings: 4

Author: Madhavi

Ingredients

• 1 cup bulgur or cracked wheat rinsed
• 4 cups water
• 1/2 cup onion chopped into chunks
• 1 tomato chopped
• 2 cloves garlic crushed or grated
• 2 carrots peeled and cut
• 1 potato peeled and cut
• 12 French beans chopped
• 1 cup spinach leaves chopped roughly
• 5 sprigs cilantro stems and leaves
• 1 zucchini or 2" piece of bottle gourd peeled and cut

Spices

• 1.5 tsp salt to taste
• 1 tsp pepper to taste
• 1/2 tsp crushed red pepper
• 1 tsp Italian seasoning or Italian herbs

Instructions

• Rinse 1 cup of bulgur or cracked wheat and place in the slow cooker, with 2 cups of water.

  Close the lid.

  Turn the slow cooker on High.

Prep your veggies by peeling and/or chopping them into bite size pieces:

• 1/2 onion

  1 tomato

  2" piece of bottle gourd or 1 zucchini with peel

  1 potato

  2 carrots

  10-12 French beans

  1 cup spinach leaves and tender stems

  5-6 sprigs of cilantro, leaves and stems

  2 cloves garlic, grated
• Heat 1 tbsp oil in a pan and add the garlic and onion, sauté till transparent.

  Add all the other veggies (except the spinach and cilantro) and sauté till warmed up and coated in oil.

  Add the veggies to the slow cooker or pan.
• Add the spices:

  1.5 tsp salt

  1 tsp black pepper

  1/2 tsp crushed red pepper flakes

  1 tsp Italian seasoning or Italian herbs
• Add 2 more cups of water, close the lid and walk away.

  The soup will take about 2 hours to cook thoroughly and you can turn the slow cooker setting to Low after the first hour.

  Add the spinach and cilantro to the pot about 15 minutes before serving.
• Check the salt and pepper for taste and mash the soup a bit for thickness.

  Serve with a slice of crusty bread or a grilled cheese sandwich.

For making on the stovetop

• Follow the same steps but cook on low heat, covered, in a pan.

  If you soak the wheat for an hour before cooking it will cook faster.

  It will take about 30-45 minutes for the wheat to be cooked through.