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
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
For a gluten-free variation, substitute two and a half cups of cooked brown rice for the bulgur.
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