Bulgur Veggie Stir Fry

10

"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!"
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Ingredients

45 m servings 188 cals
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Original recipe yields 4 servings

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Nutrition

  • Calories:
  • 188 kcal
  • 9%
  • Fat:
  • 6.7 g
  • 10%
  • Carbs:
  • 24.3g
  • 8%
  • Protein:
  • 12.8 g
  • 26%
  • Cholesterol:
  • 0 mg
  • 0%
  • Sodium:
  • 168 mg
  • 7%

Based on a 2,000 calorie diet

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Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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Directions

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  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.

Reviews

10
  1. 12 Ratings

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Most helpful positive review

Hey, this was a great quick dinner, and a nice change from rice. Thanks, Ruth - the kumquat and basil blend is a real winner!

Most helpful critical review

The flavor was a lacking something. Probably won't make this again.

Hey, this was a great quick dinner, and a nice change from rice. Thanks, Ruth - the kumquat and basil blend is a real winner!

Couldn't find kumquats at this time of year, so substituted strips of orange zest. Never having eaten a kumquat, I can't say how the zest compares, but it was good. It was a nice, quick weekda...

Next time I will either use less bulgur or more veggies but the taste was great!

The flavor was a lacking something. Probably won't make this again.

awful.sorry but i was reall y dissapointed with the result

I used broccoli and mushrooms and didn't have tofu. This was easy, fast and I love the balance between the lemon juice, cumin and cayenne. Loved it!

None of us liked this dish. It only gets one star cause it's healthy eating.

This turned out very nice inspite of the fact that I did not have kumquats, onions and fresh basil:). Substituted lime pickle(without oil, speciality of North India) for kumquats and used dried ...

I made it without the cumin and love it!! My husband not so much.