Chinese Fried Bulgur
Mung bean sprouts are a rich source of protein and vitamins A, B, C, and E. In just one cup of mung bean sprouts there are 3 grams of protein and 0 grams of fat. Rinse the sprouts thoroughly before using.
Ingredients
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Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
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Makes 3 cups
1 cup bulgur
1/2 tsp salt
2 cups boiling water
1/4 cup vegetable broth or water
1/2 cup thinly sliced celery
1/2 cup diced red bell pepper
3 green onions, thinly sliced
2 garlic cloves, minced or pressed
1 tsp peeled and minced fresh ginger
2 cups coarsely chopped fresh bean sprouts
1 cup canned sliced water chestnuts, drained
3-4 T soy sauce
1/4 tsp ground black pepper
Methods/steps
Place the bulgur and salt in a saucepan or heatproof bowl. Add the boiling water and stir just until mixed. Cover and let stand for about 25 minutes, until the bulgur is tender and all of the water has been absorbed. The bulgur should be tender but not mushy. Fluff with a fork, cover, and set aside.
Heat the vegetable broth in a nonstick skillet over medium heat. Add the celery, bell pepper, green onions, garlic, and ginger. Cook and stir for about 3 minutes, until the vegetables just begin to soften. Add more broth or water as needed to prevent sticking.
Stir in the bulgur and mix well.
Add the bean sprouts and water chestnuts and sprinkle with the soy sauce and black pepper. Toss gently to mix. Cook over medium heat for about 3 minutes, turning with a spatula, until heated through. Serve immediately.
Stored in a covered container in the refrigerator, leftover Chinese Fried Bulgur will keep for up to 3 days.
PER SERVING: 200 calories; 2.9 g fat; 0.4 g saturated fat; 13.1% calories from fat; 0 mg cholesterol; 10.4 g protein; 38.8 g carbohydrate; 3.5 g sugar; 8.5 g fiber; 1072 mg sodium; 64 mg calcium; 2.3 mg iron; 43 mg vitamin C; 551 mcg beta-carotene; 0.6 mg vitamin E
Heat the vegetable broth in a nonstick skillet over medium heat. Add the celery, bell pepper, green onions, garlic, and ginger. Cook and stir for about 3 minutes, until the vegetables just begin to soften. Add more broth or water as needed to prevent sticking.
Stir in the bulgur and mix well.
Add the bean sprouts and water chestnuts and sprinkle with the soy sauce and black pepper. Toss gently to mix. Cook over medium heat for about 3 minutes, turning with a spatula, until heated through. Serve immediately.
Stored in a covered container in the refrigerator, leftover Chinese Fried Bulgur will keep for up to 3 days.
PER SERVING: 200 calories; 2.9 g fat; 0.4 g saturated fat; 13.1% calories from fat; 0 mg cholesterol; 10.4 g protein; 38.8 g carbohydrate; 3.5 g sugar; 8.5 g fiber; 1072 mg sodium; 64 mg calcium; 2.3 mg iron; 43 mg vitamin C; 551 mcg beta-carotene; 0.6 mg vitamin E
Additional Tips
For a gluten-free variation, substitute two and a half cups of cooked brown rice for the bulgur.
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Reviews
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Created by KatherineL
Brown rice is higher in fiber and nutrients than white rice and has a wonderful nutty taste. There are many different varieties of brown rice, each with a slightly different flavor and texture. Two favorites, brown basmati and jasmine, are sold in many supermarkets, natural food stores and specialty shops.
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