Friday, 24 October 2014

# Friday goodness # Fruits and veggies

Friday Goodness: Fried Bulgur wheat. 170 calories per serving.

Hi Sweets, TGIF right?!

Here's something you can try over the weekend for your Wife, Hubby, lovers and Kids. For those that want their family to eat healthy without necessarily informing them, this is for you. Hehehehe! *in my sneaky voice*

Check the grains aisle for this. Look well well. Same place you find packed beans and garri :)

Bulgar/Bulgur/Burghul....same thing.

This dish is a Bulgur wheat stir-fry. According to Wikipedia "Burghul is a cereal food made from the groats of several different wheat species, most often from durum wheat. It is most common in European, Middle Eastern, and Indian cuisine." 

I discovered this grain a while ago, tried it with different spices and herbs, it works just like rice. Its low in calorie, and very nutritious. I have another recipe on my food blog. This, I wanted to share with you guys. You will love it!

Where to buy: In most big supermarkets, its pretty much everywhere. A bag cost like N400. Very affordable, and will last long!

After cooking, it swells to 4 times its original size. 

Ingredients: This will serve 3 people.

  1. 3/4 cup dry bulgur wheat (Remember it swells, so be careful not to cook excess)
  2. 1 tbsp extra virgin olive oil
  3. 3 medium carrots_Chopped (optional)
  4. 1 medium onion_chopped
  5. 2 medium green peppers_chopped
  6. 1 cup raw green peas (frozen will do)
  7. 1 cup shrimps
  8. 1 and half cup runner beans_chopped.
  9. 1 garlic clove_crushed and chopped
  10. 1 tbsp soy sauce.
  11. dry pepper, curry powder, salt, dry ginger powder, to taste.
I wanted this dish to be green, but i had excess carrots, so why not...

Cooking Method:
  1. Cook the bulgur wheat in a medium pot with plain water, keep stiring from time to time. It takes about 5 mins to get al dente. Drain and rinse under running water.
  2. After you chop all the veggies, set aside.
  3. In a dry non stick pan, add the olive oil, and wait till it gets hot (never over heat olive oil)
  4. Pour in the onion and stir, add all the other veggies and stir, add the shrimps, top with some salt and stir.
  5. Add the soy sauce, pepper and other seasonings. (I love me some spicy food)
  6. After about 3 mins, pour in the bulgur wheat and stir. Taste for seasoning and adjust the to your taste.
  7. Once it is well seasoned, turn off the heat. 
  8. Serve hot.




                                                      Looks like rice shey?

Have you tried bulgur before? How did you prepare yours?
I hope you enjoy this dish, my kids loved it too. Have fun and have a blessed weekend. God bless.


  1. I've had trouble commenting on ds blog for a while now...dts why I just gave up. I hope ds one will post... Amanda

    1. So sorry about that Amanda. Shud be better now.

  2. Hey cheliz i like this...what if i don't see this bulgur can i use couscous?it kinda looks like couscous

    1. Yes Ekeme, you can definitely use couscous. Remeber not to over eat. Lol. Thanks ans take care.