Bulgur Veggie Stir Fry Recipes
BULGUR VEGGIE STIR FRY
A simple vegetable stir-fry served over fluffy bulgur wheat. Toasted cumin adds subtle tones to this quick, simple meal. Basil and tart kumquats bring the flavors to a bright, exciting finish!
Provided by Ruth Gooch
Categories Main Dish Recipes Stir-Fry
Time 45m
Yield 4
Number Of Ingredients 14
Steps:
- 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 Facts : Calories 187.7 calories, Carbohydrate 24.3 g, Fat 6.7 g, Fiber 7.5 g, Protein 12.8 g, SaturatedFat 1 g, Sodium 168.4 mg, Sugar 3.2 g
VEGETABLE-BULGUR STIR FRY
I got this from a vegetarian cooking show and added a few things that my family likes because I thought it was a bit bland. It turned out great and everybody ate it up. It is easy to make and can be served with bread sticks, bread or rolls and a green salad. If you want to make a non-vegetarian version, just add some cooked chicken or even cooked hamburger meat..
Provided by OceanLuvinGranny
Categories Vegetable
Time 40m
Yield 1 skillet, 4-5 serving(s)
Number Of Ingredients 17
Steps:
- Put oil in a large hot skillet and spread evenly around.
- Add scallions, onion and garlic. Cook about a minute or two until starts getting tender.
- Add bulgar and sesame seeds and stir fry enough to lightly brown bulgar and sesame seeds.
- Add carrots and cook one minute or so.
- Add zucchini, yellow squash and mushrooms.
- Add chicken-style seasoning and other seasonings.
- Add water and stir well, then add the marmite and stir in until well incorporated.
- Add broccoli.
- Let cook until bulgar is done and veggies are tender but not soggy.
- Serve with a salad and bread sticks or rolls.
Nutrition Facts : Calories 168.4, Fat 8.5, SaturatedFat 1.2, Sodium 47.2, Carbohydrate 21.4, Fiber 5.1, Sugar 4.8, Protein 5.4
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