Find more recipes at fussfreeflavours.com
Easy Fried Bulgur wheat
Egg fried bulgur wheat is an adaptable, easy and delicious twist on fried rice. A base of nutty flavoursome bulgur wheat is cooked with fried with vegetables and your choice of add ins!
Servings: 2 people
Ingredients
- 1 cup cooked bulgur wheat
- 2 cups assorted chopped vegetables - peppers, mushrooms, carrots etc
- 1 clove garlic
- 1 tbsp olive oil
- 2 eggs
- 1 tbsp Soy sauce
To garnish
- 1 tbsp chopped coriander leaf (cilantro)
- 1 spring onion - chopped
- 1 tsp red pepper flake
Instructions
- Peel, trim and chop the vegetables as necessary, cutting into even sized pieces. Chop uncooked, starchier vegetables into smaller pieces. Keep the garlic separate and chop finely.
- Heat the oil in a pan. Add all the vegetables except the garlic and fry until softened and fragrant. Then add the garlic and cook for a minute longer.2 cups assorted chopped vegetables, 1 tbsp olive oil, 1 clove garlic
- Add the cooked bulgur wheat to the pan. Spread out and fry gently, allowing it to crisp up without burning. Add a little extra oil if necessary.1 cup cooked bulgur wheat
- 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.2 eggs
- Finally add the soy, and any other sauces you are using. Stir through and serve hot, garnished with your choice or add ons.1 tbsp Soy sauce
Notes
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.
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.
• Please note that the nutrition information provided below is approximate and meant as a guideline only.
• Unless stated otherwise cup conversions have been made with an online tool. For accuracy please check with your favoured conversion tool. We recommend buying inexpensive digital kitchen scales.
Calories: 303kcal | Carbohydrates: 27g | Protein: 10g | Fat: 16g | Saturated Fat: 3g | Cholesterol: 163mg | Sodium: 86mg | Potassium: 335mg | Fiber: 3g | Sugar: 3g | Vitamin A: 7265IU | Vitamin C: 16.7mg | Calcium: 57mg | Iron: 1.6mg