Bulgur Veggie Stir Fry Recipe

Recipesfull introduces to you: Popular Recipes. (Bulgur Veggie Stir Fry Recipe). 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!

Brief

Prep 20 mins

Cook: 25 mins

Total: 45 mins

Servings: 4

Yield: 4 servings

Bulgur Veggie Stir Fry Recipe

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

Main Dish

Directions

Step 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.

Step 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.

Step 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.

Nutritional Information

Bulgur Veggie Stir Fry Recipe

Servings Per Recipe:4

Calories: 187.7

% Daily Value *

Protein: 12.8g 26%

Carbohydrates: 24.3g 8%

Dietary Fiber: 7.5g 30%

Sugars: 3.2g

Fat: 6.7g 10%

Saturated Fat: 1g 5%

Vitamin A Iu: 540.6IU 11%

Niacin Equivalents: 4.4mg 34%

Vitamin B6: 0.3mg 16%

Vitamin C: 53.6mg 89%

Folate: 53.8mcg 14%

Calcium: 440.3mg 44%

Iron: 2.9mg 16%

Magnesium: 71.3mg 26%

Potassium: 377.2mg 11%

Sodium: 168.4mg 7%

Thiamin: 0.2mg 19%

Calories From Fat: 59.9

*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.