Chinese Fried Bulgur Recipes

Chinese Fried Bulgur Recipes - How Foods Fight Cancer

MAKES ABOUT 4 CUPS (4 SERVINGS)

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. Since sprouts can sometimes
harbor bacteria, it is important to always rinse them thoroughly before using. Serve this
colorful and crunchy bulgur pilaf with Pan-Seared Portobello Mushrooms. For a variation, substitute two and a half cups of cooked brown rice for the bulgur.

1 cup bulgur

1.2 teaspoon 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 teaspoon peeled and minced fresh ginger
2 cups coarsely chopped fresh bean sprouts
1 cup canned sliced water chestnuts, drained
3 to 4 tablespoons soy sauce
1.4 teaspoon ground black pepper


1. 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.

2. 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.

3. Stir in the bulgur, 1 cup at a time, mixing well after each addition.

4. 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.

5. 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