Photo: Joseph Gonzalez
Bulgur Veggie Stir Fry
14 ingredients
20 min + 25 min
4 servings
openrecipes
"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!"
Estimated Nutrition (whole recipe, rough)
358
Calories
15g
Protein
20g
Fat
36g
Carbs
Counts 11 of 16 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bulgur | not in our table | 0 |
| Wheat | not in our table | 0 |
| Water | not in our table | 0 |
| Seed | not in our table | 0 |
| Kumquat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 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
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes