Healthy Fried Bulgur & raw musings

This recipe is from last week and I’ve been meaning to post it – It’s like my healthy fried rice. But it has tons of fiber and all the whole grain goodness of bulgur. I made this on Tuesday for lunch and split it up into 3 parts for 2 more easy-peasy lunches.

See my notes after the recipe for tips on how to incorporate this into the Raw Diet Detox plan, which I’m now trying out.

Feel free to use whatever veggies are fresh/in season/cheap. I used what I had in the fridge – an organic tomato, organic red chard, organic zucchini, white onion, and lots of garlic.  And feel free to add spices – I didn’t this time because I was going for simplicity… but I usually add lots of chili powder, oregano, Asian 5-spice, cumin, and whatever else I have in the cupboard.

Bulgar is incredibly nutritious.  One cup of bulgur has 479 calories, 2 grams of fat, 26 grams of fiber (!), 17 grams of protein, and 19% of the RDA for iron.  Compare this to white rice (1 cup) – 675 calories, 1 gram of fat, 2 grams of fiber, 13 grams of protein, and 44% (good!) of the RDA for iron.  Even brown rice isn’t the goody-two-shoes it claims to be when compared to bulgur (1 cup) – 688 calories, 5 grams of fat, 6 grams of fiber, 14 grams of protein, and 19% of the RDA for iron.

Healthy Fried Bulgur

13 fried bulgur

Ingredients (serves 3)

  • 1 cup bulgur
  • 1 tablespoon olive oil
  • 3-4 cloves of garlic (I actually used something like 8, but I’m a nut)
  • 1/3 white onion, roughly chopped
  • ~4 cups chopped red chard (or other leafy green)
  • 1 small zucchini, chopped
  • 1 medium tomato
  • 3-4 tablespoons soy sauce
  • optional: 1 tablespoon rice vinegar (or more, to taste)
  • 1 egg + 2 egg whites
  • more soy sauce for topping (optional) OR bragg’s liquid amino’s
  • sesame seeds for topping (optional)


  1. Cook the bulgur. I used a rice cooker.
  2. Saute the garlic and onion over high heat until they get aromatic.  Add the rest of the vegetables, and saute for another minute or so. (At this point you could add spices, if desired.)
  3. Add the cooked bulgur and continue to saute for another 1-2 minutes.  Add the soy sauce and vinegar and stir until it’s mixed well.  Crack the eggs into the mix and continue to cook until they’re cooked through.
  4. Remove from heat and serve, topped with more soy sauce, bragg’s liquid amino’s (my pick), and/or sesame seeds.

You could serve it with more steamed veggies or a nice raw salad topped with the dressing I made yesterday.

How was your weekend?

15 Replies to “Healthy Fried Bulgur & raw musings”

  1. Great news that you’re feeling so great!! I am getting more and more interested in that raw food diet detox book, I keep reading about it!! I think proper food combining may be in my future….

    Recipes look great 😀

    Have tons of fun at your wine-tasting!

  2. this post made me so happy, Maggie! It is so nice to hear such excitement in your “voice”! I hope you have loads of fun wine-tasting with fun bloggers!
    And fried bulghur, fried-rice style? cool!

  3. I love hearing how well this is working for you! The recipe looks great! I was just drafting a post for tomorrow with my initial thoughts on the book…interesting stuff. I need to read more but am O glad that you are feeling the benefits of this.

    Have fun with Jenna!

  4. It’s great to hear that food combining is working so well for you! Fried bulgur sounds awesome, and amazing stats 😀

    Hope you have fun with Jenna tonight!

  5. It will be so interesting to see how you make the Detox Diet work for you 🙂 I can’t wait to see the recipes you make! Oh, the white rice…you know my love for it…but it just pales in comparison to other grains, doesn’t it? 🙁 So sad. I know Bobby feels the same way!

  6. woooooo!!! Maggie! You’re trying this “raw thing” for real? I’ve been thinking for a while to try it out, but found so hard to avoid all those combinations that I love.
    I’ll see how you do before jumping in! 🙂

  7. This looks so yummy. I love natalia rose and i own all of her books, she is truely and inspiration. Thats the one thing I love about eating a large raw diet is that you can eat massive portions and not feel guilty at all! haha! but my downfall has to be desserts, have you ever looked into Ani Phyo’s books? They are amazing and all her recipes are raw, vegan and super easy to make. I have both her cookbook and dessert book and every recipe that I have tried so far turned out yummy! 🙂


  8. yay for feeling GREAT! i am really interested to continue reading what you have to say about raw, because i think you are the first person who has really focused on the food combining (as opposed to eating all raw), in my opinion. i LOVE that. i think i could definitely pick up some good tips from ya.

    have a happy monday 🙂

  9. Maggie!!!!

    Just catching up – 100% dark chocolate. Don’t you love it? Oh, and I’m still drooling over that green pizza. Loved all your avocado filled eats yesterday, and you seem like you are in a much better place these days. Glad the food combining is working for you. You sound so happy. 🙂

    Hope you had fun with Jenna. I love that sweet girl!

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