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
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)
- Cook the bulgur. I used a rice cooker.
- 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.)
- 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.
- 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?