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Chinese Bulgur

Makes about 3 1-cup servings

This quick side dish is perfect with any vegetable stir-fry.

1 cup dry bulgur
1/2 teaspoon salt
1 3/4 cups boiling water
2 teaspoons toasted sesame oil
1 tablespoon minced fresh ginger
2 garlic cloves, minced
1/2 cup finely sliced green onions, including tops
1/2 cup sliced water chestnuts
1 1/2 tablespoons reduced-sodium soy sauce
1/8 teaspoon black pepper

Mix bulgur and salt in a bowl, then stir in boiling water. Cover and let stand until all water is absorbed, about 25 minutes.

Heat oil in a large non-stick skillet, then add ginger, garlic, and green onions. Cook 1 minute, stirring often.

Stir in water chestnuts, soaked bulgur, soy sauce, and black pepper. Cook, turning gently with a spatula, until hot, about 3 minutes.

Per 1-cup serving

  • Calories: 211
  • Fat: 3.7 g
  • Saturated Fat: 0.6 g
  • Calories from Fat: 15.8%
  • Cholesterol: 0 mg
  • Protein: 6.8 g
  • Carbohydrates: 41.2 g
  • Sugar: 1.3 g
  • Fiber: 9.6 g
  • Sodium: 674 mg
  • Calcium: 39 mg
  • Iron: 1.6 mg
  • Vitamin C: 7.4 mg
  • Beta Carotene: 88 mcg
  • Vitamin E: 0.3 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.