How to Make Bulgur Veggie Stir Fry - A Step-by-Step Guide

Looking for a healthy and delicious meal that's quick and easy to make? Look no further than this Bulgur Veggie Stir Fry recipe! Packed with hearty bulgur wheat and an assortment of colorful vegetables, this dish is a great way to get your fill of fiber, vitamins, and minerals in one tasty meal.

What makes this stir fry recipe so enticing is its versatility. You can use whatever vegetables you have on hand, making it a great way to clean out your fridge and reduce food waste. Plus, th...

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Ingredients

  • 1 cup dry bulgur wheat
  • 2 cups water
  • ¼ teaspoon cumin seeds
  • 1 teaspoon vegetable oil
  • 3 cloves garlic, minced
  • ½ onion, chopped
  • ½ (16 ounce) package firm tofu, drained and cubed
  • 1 cup chopped broccoli
  • ½ green bell pepper, chopped
  • 4 kumquats, thinly sliced
  • ¼ cup fresh basil leaves
  • ½ lemon, juiced
  • salt to taste
  • cayenne pepper to taste

Information

  • Prep Time: 20 mins
  • Cook Time: 25 mins
  • Total Time: 45 mins
  • Servings: 4
  • Yield: 4 servings

  • Place bulgur wheat and water in a medium saucepan, and bring to a boil. Reduce heat, cover, and simmer 15 minutes. Remove from heat, and fluff with a fork.
  • Place cumin seeds in a medium skillet over medium heat, and cook 1 to 2 minutes, until lightly toasted. Place oil in the skillet, and saute garlic and onions until tender. Stir in the tofu, and cook until lightly browned.
  • Mix the broccoli and green bell pepper into the skillet, and cook until tender. Stir in the kumquat slices and basil leaves. Sprinkle with lemon juice, and season with salt and cayenne pepper. Serve over the cooked bulgur wheat.
  • Nutrition

    188 cal.

    • Total Fat: 7g
    • Saturated Fat: 1g
    • Sodium: 168mg
    • Total Carbohydrate: 24g
    • Dietary Fiber: 8g
    • Total Sugars: 3g
    • Protein: 13g
    • Vitamin C: 54mg
    • Calcium: 440mg
    • Iron: 3mg
    • Potassium: 377mg