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Bulgur Veggie Stir Fry

SUBMITTED BY: Ruth Gooch

"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!"
RECIPE RATING:
The reviewer gave this recipe 6 stars. This recipe average a 3.8 star rating.
Read Reviews (5)
PREP TIME  20 Min
COOK TIME  25 Min
READY IN  45 Min

SERVINGS

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Servings
 

INGREDIENTS (Nutrition)

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

DIRECTIONS

  1. 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.
  2. 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.
  3. 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.
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REVIEWS

The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Jul. 30, 2003 by MOTTSBELA
Hey, this was a great quick dinner, and a nice change from rice. Thanks, Ruth - the kumquat... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Aug. 31, 2007 by Suzy
Couldn't find kumquats at this time of year, so substituted strips of orange zest. Never... MORE
The reviewer gave this recipe 3 stars. This recipe averages a 0 star rating.
Reviewed on Oct. 25, 2004 by run1011
The flavor was a lacking something. Probably won't make this again. MORE
The reviewer gave this recipe 2 stars. This recipe averages a 0 star rating.
Reviewed on Oct. 13, 2003 by KRATI
awful.sorry but i was reall y dissapointed with the result MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Jun. 10, 2007 by VIVNIDHI
This turned out very nice inspite of the fact that I did not have kumquats, onions and fresh... MORE


 
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Nutritional Information
Bulgur Veggie Stir Fry
Grain Foods Foundation
Pack a healthy lunch and save

Servings Per Recipe: 4

Amount Per Serving

Calories: 186

  • Total Fat: 6.5g
  • Cholesterol: 0mg
  • Sodium: 170mg
  • Total Carbs: 24.3g
  •     Dietary Fiber: 7.7g
  • Protein: 12.7g

VIEW DETAILED NUTRITION

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