Adventures in Healthier Eating with 2 Kids and a Picky Husband

Quick Fried Bulgar

8 WWPP Posted by 8 years ago 12 Comments

This recipe was sort of a fluke. I made bulgar thinking I was going to use it for something else. Forgot I made it. Saw it in the fridge…Yada yada yada… Quick Fried Bulgar was born. Sorry, not sure where the Seinfeld reference came from. ;~)

Anyway, this is good. I’ve made it twice this week as a quick meal for myself. It’s super tasty and a cinch to prepare. You can’t go wrong. Quick Fried Bulgar

  • 1/4 cup dry bulgur (40g)
  • 1 tsp olive oil (5g)
  • 1 thick slice of sweet onion chopped
  • 1 carrot diced
  • 1/2 of a small-medium zucchini chopped
  • 1 inch fresh ginger
  • 1 tbsp low sodium soy sauce

Prepare the bulgur according to the package. It’s a 1:2 bulgur to water ratio. So for our 1 serving of bulgur, 1/4 of a cup, you need 1/2 cup of water. Bring the water to a boil, add the bulgur, cover and remove from heat. Should take about 15 minutes. The longer you soak the softer it will get.

Once the bulgur is to your liking, heat the tsp of olive oil in a non-stick skillet. Add the onion, carrot and zucchini. Grate in the ginger. (My ginger secret… I buy a root, cut it into 1 inch chunks and then freeze. Makes it super easy to grate. )

Quick Fried Bulgar - step 1Quick Fried Bulgar - Step 2

If there is any water left in the bulgur drain it. Add it to the skillet. Stir in the tbsp of soy sauce and cook for a few minutes allowing the flavors to merge.


Quick Fried Bulgar - different viewQuick Fried Bulgar - yet another review

Approx Nutritional Information per serving
Servings Amt per Serving
1 Whole Recipe
Calories Fat Fiber WWPs
300 6g 12g old: 6 new: 8
Sugar Sat Fat Carbs Protein
13g 1g 58g 9g

See other recipes using: bulgur, carrots, ginger, onion, soy sauce, zucchini

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There are 12 comments so far. Join in on the conversation.


    May 28, 2009

    Yum Yum! Bulgur is the best! I make something very similar to this but add 1/2-1 oz cheese on top. Tasty! I just love how you can incorporate such a wide variety of vegetables and its always delicious.


    May 29, 2009

    Yummm, add a can of diced tomatoes with chilis and an egg and you have a delicious and filling meal! Also add a hot pepper diced, now That's what we are talking about :-)


    May 29, 2009

    When you posted your original bulgar recipe and it totally reminded me of chinese fried rice (the one you made with pomegranate before). This one is very similar. I can see myself adding an egg and chicken or shrimp (or both!) with green onions and peas and carrots to make myself "mock fried rice". VERY COOL!


    May 29, 2009

    HI Roni, I just started using fresh ginger and I like the idea of freezing it, but do you peel the "skin" of the ginger root before freezing your 1 inch sections? thanks for your help! Michele


    May 30, 2009

    Michele - I actually leave the skin on, it's easy to peel frozen but you could pre-peel I'm sure.


    June 1, 2009

    Hi Roni, This looks delicious, thank you for sharing your idea!


    June 1, 2009

    hello roni.. this is my first visit here and i found your blog very interesting :) all the recipes look delish and m sure gonna try most of em. keep it up!! cheers!!


    June 1, 2009

    This was awesome. Thanks for the idea.


    June 3, 2009

    I totally have ginger in my freezer! I did peel it first and have it as one long piece, I like the cutting into pieces idea too. I think I would have to add a scrambled egg to this ;) since that is my favorite part of fried rice.


    June 25, 2009

    This was very good. It's also quick and easy.


    September 25, 2010

    Hello! i am a big fan of your site and ive made many of your recipes and love them all, especially for the nutrition info you provide. however, the nutrition info (at least calorie wise) doesnt seem right on this one- 1/4 cup of dry bulgur is only 160 calories. can this really be 300??


    September 27, 2010

    It does seem high, doesn't it? BUt I just checked it again. the oil is 40 bulgur 160 Then the veggies total are about 100 It adds up.. all healthy good stuff but the cals are higher than I expected. If you are following WW you could count points of just the bulgur and oil which would make it much lower. It's like the points/nutritional info paradigm. lol