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Truefood Bulgar Wheat is NON-GMO and low GI (Glycaemic index), high in minerals like iron, zinc, potassium and magnesium. Bulgar Wheat has gained popularity over the years as a substitute for commercial grains due to its nutrient rich profile.

Bulgar wheat is made from durum wheat and is a quick cooking form of whole wheat that has been cleaned, parboiled, dried and ground into particles. It is found in recipes similar to rice and couscous and is best known as the main ingredient in tabouli salad. Bulgar is a tasty low-fat ingredient in pilaf, soups, bakery goods and stuffing

Bulgar Wheat is;

High in fibre that aids in digestion and promotes good digestive health
Rich in complex carbohydrates that could improve blood sugar levels and aid those with diabetes
High in Zinc which has shown to improve immune function and boost immunity

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Product Info

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Bulgar Wheat

Product of Turkey – Packed in South Africa

Cooking instructions

Add two parts water to one [part raw bulgar wheat in a saucepan and bring to boil. Cook for 10 mins or until tender. Drain off any excess water.


Cover bulgar wheat with boiling water (about 2 cm above the bulgar wheat) in a bowl and cover with a lid. Leave to stand for about 30 minutes. Before serving. Fluff with a fork.

Cooking tip

1 cup (250ml) raw bulgar wheat makes 3 ¬Ω cups (875ml) cooked bulgar wheat. One serving is usually ¬Ω cup (125ml) cooked bulgar wheat.




Truefood offers a large range of must-have pantry essentials. Truefood is real, good food, with simple branding, down-to-earth packaging and well-priced product lines. With over 100 products in the range, Truefood offers both conventional and certified organic ranges of all those basic pantry essentials such as legumes, seeds, flours and grains. The distinctive green badge, ‘I AM ORGANIC’, sets the organic range apart from Truefood’s conventional pantry lines and includes customer favourites such as gluten-free oats, chia and chick-peas, and mealie meal – a first for the SA market. These products are all certified organic, carrying the official stamp of BCS Oko, Europe’s leading certifier of organic foods. From farm to shelf they have been independently checked and approved according to EU organic standards (way stricter than American standards!) SIMPLE, PRACTICAL PACKAGING All pantry essentials are packed in the Truefood distinctive kraft paper window pouches with easy-to-close zip-locks. The standard pack size is 400g, with popular products being available in 1kg packs. In addition, virtually the entire organic range (as well as conventional) is certified kosher too.
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