Special Fried Bulgur Wheat

Egg fried bulgur wheat is twist on special fried rice, making an easy and tasty midweek dinner, which is ideal for using up all the vegetables at the bottom of the fridge each week, as well as any leftover bulgur wheat. 

No leftovers? Recipe contains a foolproof way to make perfect bulgur wheat every time

Egg Fried Bulgur Wheat

I am a huge fan of egg fried rice, but of course you need not be limited to making it with rice. In this version I’ve made a stir fry using bulgur wheat.

See Also

• Egg fried cous cous – another twist on egg fried rice
• Packed with veggies this savoury oatmeal makes a fantastic alterative to porridge at breakfast

Bulgur wheat is a fantastic alternative to grains such as rice. It has a fantastic nutty flavour, and despite what it says on the packet, if the wheat is fairly finely cracked it does not need cooking, only soaking in boiling water or stock!

It also has a lower GI then plain white rice. Win win all round for bulgur wheat!

This is a classic bowl food with the right balance of grains, vegetables and protein, and you can mix it up, and garnish to your hearts content to make it your recipe!

Why make savoury fried bulgur wheat

• flavour-packed, natural, unprocessed bowl food with a great balance of grains, vegetables and protein.

• quick and easy

• a nourishing meal at any time of day

• extra veg!

Fried bulgur wheat ingredients

• Bulgur Wheat – Ideally leftover cooked wheat.

• Olive oil – or another unprocessed oil

• Vegetables – peppers, mushrooms, onions, tomatoes, carrots, squash, spring onions or whatever you prefer. It if would work well in an omelette, it will work in your fried bulgur wheat.

• Garlic – I have kept the other vegetables flexible but I do like some garlic in the mix.

• Eggs – optional for the egg fried version

• Tamari/soy sauce – for flavour

How to make fried bulgur wheat – step by step

Before you start, read my step-by-step instructions, with photos, hints and tips so you can make this perfectly every time.

Scroll down for the recipe card with quantities and more tips at the bottom of the page.

Step One – Prepare the vegetables, peeling, trimming and chopping them into even sized pieces for frying. Sturdier vegetables like carrots need to be cut smaller than watery vegetables, unless you are using pre-cooked leftovers.

Keep the garlic separate and chop into fine pieces.

Helen’s Fuss Free Tip  

This is a great use of vegetables left at the end of the week. When I have scraps of different veg to use up, I peel, slice and dice everything. Add to a pan with some oil in, season and fry. Then cover and allow to simmer on the lowest heat for 15 minutes, stirring from time to time.

Store the resulting mix to add to the base for soups and stews or to use in flexible dishes like this.

Step Two – Heat the oil in a pan and then add all the vegetables except for the garlic. Fry gently until soft and fragrant but not browned. Then add the garlic and cook for a minute more.

Step Three – Add the cooked leftover bulgur wheat to the pan. Spread out and fry gently, allowing it to crisp up without burning. Add a little extra oil if necessary.

How to cook bulgur wheat 

Despite what the packet says you do not need to actually cook bulgur wheat. 

Pour a measured amount into a bowl, pour over double the volume of boiling hot stock, stir cover and leave for 20 minutes.  Strain off any excess water and you are done.  

Step Four – Make a “well” in the middle of the pan and pour the eggs in. Allow to cook for a while until the white is solid. Stir well to break up the egg and mix in with the bulgur and vegetable mixture.

Step Five – Finally add the soy, and any other sauces you are using. Stir through and serve hot, garnished with your choice or add ons.

Serving suggestion

This is classic bowl food – and I like to go wild with the add ons and toppings.

Sprinkle with some sesame seeds and chopped parsley or coriander. Then choose from chilli flakes, nori/seaweed sprinkles, bonito/katsuoboshi flakes, hot sauce or more chopped herbs.

Variations

• Vary the vegetables. You could add spring onion, celery, onions, sweet potato, peas and corn from the freezer… This dish is great for using up cooked vegetable leftovers at the end of the week.

• It is easy to vary the flavours with a little spice. Add some ginger or even chilli, scatter with sesame seeds or add some nuts.

• Soak the bulgur in stock or add some dashi or miso to the soak water.

• Chop and fry some bacon with the vegetables or serve with a fried egg on top for a more substantial meal.

• Add some tomato and paprika and leave out the tamari for a different flavour palate.

Storage

I like my fried bulgur wheat fresh from the pan, so make it when you want to eat it. You can, however, soak double the quantity wheat and leave the extra in the fridge for the next day.

Hints and tips

• Hold the garlic back and add it once the other vegetables have started to cook. You don’t want to risk burning your garlic.

• Don’t try to store this dish, it is better fresh from the pan.
  
  You can soak enough wheat to last two or three days and leave the extra in the fridge to use the next day, and you can chop the veg or use leftovers to speed things up, but only cook what you are going to eat now.

More breakfast recipes

• Easy Protein Breakfast Baked Oats – delicious baked pots of fruit and oats

• Bircher Muesli – the classic healthy sweet breakfast with carrots and fruit

• Tomato Savoury Overnight Oats – satisfying and tasty savoury oats for a great healthy breakfast

• Find more breakfast ideas to explore.