Bulgur Wheat Jollof Recipe: The Perfect Low-Fat Jollof Rice Alternative

What is Bulgur Wheat?

Bulgur wheat, also known as cracked wheat, is a little known gem that is the better wheat for your belly. Compared to refined carbohydrate foods made with enriched or refined wheat, bulgur wheat is a great source of vitamins, minerals, fiber, phytonutrients and antioxidants.


The nutritious wheat is a quick-cooking form of whole wheat. It is cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. The wheat contains little fat, it’s high in minerals like manganese, magnesium and iron, it’s a good source of plant-based protein. If you take your dietary fiber seriously, the bulgur wheat will give you a very good dose of the dietary fiber you need for digestive and heart health.  Epidemiological studies show that whole-grain intake can protect you from things like cancer, heart disease, digestive disorders,obesity and diabetes. A healthy dose of bulgur wheat should give you the fiber you need to prevent these terrible illnesses. Even better when you can eat it as a delicious jollof rice replacement. Read on for a delicious bulgure wheat jollof rice recipe you don’t want to miss.


Serves 5


160 grams of bulgur wheat

2 medium sized tomatoes, chopped

1 medium sized onion, chopped

1 medium sized green pepper

2 tablespoons extra virgin olive oil

½ cup of hot chicken stock or water

1 tsp of tomato puree

1 tsp of cayenne pepper

Chicken stock cubes or Seasoning to taste

Salt to taste


Step 1

Start by pouring the bulgur wheat in a good sized bowl. Pour in the hot chicken stock or some water water and cover the mixture for about 15 minutes.

Step 2

Place a large pot on your cooker on medium heat. Add 2 tablespoons of extra virgin olive oil, the chopped onions and green pepper. Saute the ingredients for 2-3 minutes.

Step 3

Pour in the chopped tomatoes and stir gently and consistently for 2 minutes or until the the tomatoes begin to soften. Add the tomato puree and mix well with the onions and tomatoes. Allow to cook for 1 minute, then add some salt and stock cubes or preferred seasoning. Also add the cayenne pepper and increase the heat.

Next, drain the water or stock in the bulgur wheat and use a fork to fluff the wheat. Add the bulgur wheat to the tomatoes and onion mix that you have prepared previously, don’t hesitate to add a little more water or stock if required and bring back to boil, this time on a reduced heat. Allow to steam then simmer for 4 minutes or until the water or stock is absorbed. Remove from the heat and leave it covered for 5 minutes. Stir to mix the ingredients properly and serve.

Feel free to top with roast or boiled skinless chicken breast or a healthy cut of roast beef.


Photo credit: Mamador

Nonye S.

Nonye is a mum of 6 who is passionate about fitness after loosing a lot of weight due to a change in lifestyle. She started Nonye's Healthy Living blog to share her health, fitness and weight loss journey with those who face weight and fitness struggles like she did. Join her on her amazing journey to good food and good health.

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