Vegetable Bulgur Stir Fry Recipes

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VEGETABLE-BULGUR STIR FRY



Vegetable-Bulgur Stir Fry image

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

2 tablespoons olive oil
2 cups zucchini, thinly sliced (but not paper thin)
1 1/2 cups yellow squash, thinly sliced (but not paper think)
1 cup mushroom, sliced
2 cups small bite size broccoli florets
1 cup carrot, grated (on biggest hole in grater)
1 3/4 cups water
1 onion, chopped
2 scallions, chopped
1/2 teaspoon sweet basil
1/2 teaspoon marjoram
1 1/4 teaspoons oregano
1 tablespoon mckay's chicken-style seasoning
2 teaspoons marmite (I like the flavor of Marmite better) or 2 teaspoons savory (I like the flavor of Marmite better)
1 cup Bulgar wheat
1 tablespoon sesame seeds
1 garlic clove, minced

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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