Bulgur Veggie Stir Fry

10
Ruth Gooch 0

"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!"

Ingredients 45 m {{adjustedServings}} servings 188 cals

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Nutrition

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  • 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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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.
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Reviews 10

  1. 12 Ratings

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MOTTSBELA
7/30/2003

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

Suzy
8/31/2007

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 weekday meal that everybody liked.

danib
2/12/2009

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