Bulgur bel Bandoura, or cracked wheat in tomato sauce, is a hearty, meat-free dish that’s simple to prepare and full of flavour. While this dish is a staple in the south of Lebanon, I didn’t actually grow up with it—being from the north, it wasn’t something we often made at home. However, my mother-in-law, who makes it for nearly every occasion, quickly convinced me of its charm. I thought I’d get tired of it, but I never do. It’s the perfect dish for vegetarians, vegans, or anyone craving a wholesome, satisfying meal.
What I love most about bulgur bel Bandoura is its versatility. It’s fantastic as a picnic dish, a barbecue side, or even a light dinner. It’s delicious warm or cold, and if you want to take it up a notch, try adding chopped coriander and crumbled feta—these extras are in the recipe below. If you enjoy traditional cracked wheat recipes like my Broad Bean and Bulgur Pilaf or modern twists like my Caramelised Onion and Potato Bake, you’re going to love this. And if you’re a fan of crispy fried kibbeh bites, this dish will bring a whole new appreciation for how versatile cracked wheat can be.
Step 1.
In a pot, heat olive oil over medium heat and fry onion until very soft, about 7-10 minutes. Add diced tomatoes. Bring to a boil, reduce the heat and simmer for 10 minutes. Season with salt.
Step 2.
Add cracked wheat. Stir, cover and simmer for 10-15 minutes or until cooked, stirring from time to time, so the cracked wheat doesn’t stick to the pot and caramelise.
Step 3.
Garnish with parsley and red onion. You can also serve this with natural yogurt if you wish.
Serve it individually at your next dinner party. Top with chopped coriander, crumbled feta and cracked pepper. Drizzle with olive oil.
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