Healthy Chinese Style Bulgur

Mung bean sprouts are a rich source of protein and vitamins A, B, C, and E. In just one cup of mung bean sprouts there are 3 grams of protein and 0 grams of fat. Rinse the sprouts thoroughly before using.


Bulgur 1 Cup (16 tbs)
Salt 1⁄2 Teaspoon
Boiling water 2 Cup (32 tbs)
Vegetable broth/Water 1⁄4 Cup (4 tbs)
Thinly sliced celery 1⁄2 Cup (8 tbs)
Diced red bell pepper 1⁄2 Cup (8 tbs)
Green onions 3 , thinly sliced
Garlic 2 Clove (10 gm) , minced or pressed
Minced ginger 1 Teaspoon , peeled
Coarsely chopped bean sprouts 2 Cup (32 tbs) (Fresh Ones)
Canned sliced water chestnuts 1 Cup (16 tbs) , drained
Soy sauce 4 Tablespoon
Ground black pepper 1⁄4 Teaspoon


Place the bulgur and salt in a saucepan or heatproof bowl. Add the boiling water and stir just until mixed. Cover and let stand for about 25 minutes, until the bulgur is tender and all of the water has been absorbed. The bulgur should be tender but not mushy. Fluff with a fork, cover, and set aside.

Heat the vegetable broth in a nonstick skillet over medium heat. Add the celery, bell pepper, green onions, garlic, and ginger. Cook and stir for about 3 minutes, until the vegetables just begin to soften. Add more broth or water as needed to prevent sticking.

Stir in the bulgur and mix well.

Add the bean sprouts and water chestnuts and sprinkle with the soy sauce and black pepper. Toss gently to mix. Cook over medium heat for about 3 minutes, turning with a spatula, until heated through. Serve immediately.

Stored in a covered container in the refrigerator, leftover Chinese Fried Bulgur will keep for up to 3 days.

Recipe Summary

Difficulty Level: Very Easy
Servings: 3

Nutrition Facts

Serving size

Calories 254Calories from Fat 9

 % Daily Value*

Total Fat 1 g1.7%

Saturated Fat 0.22 g1.1%

Trans Fat 0 g


Sodium 1534.6 mg63.94%

Total Carbohydrates 54 g18%

Dietary Fiber 13.84 g55%

Sugars 8.9 g

Protein 13 g26.4%

Vitamin A 27.8% Vitamin C 100.1%

Calcium 7.1% Iron 19.7%

*Based on a 2000 Calorie diet