BULGUR VEGGIE STIR FRY

Bulgur Veggie Stir Fry image

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!

Provided by Ruth Gooch

Categories Main Dish Recipes Stir-Fry

Time 45m

Yield 4

Number Of Ingredients 14

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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

Steps:

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.
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.
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.

Nutrition Facts : Calories 187.7 calories, Carbohydrate 24.3 g, Fat 6.7 g, Fiber 7.5 g, Protein 12.8 g, SaturatedFat 1 g, Sodium 168.4 mg, Sugar 3.2 g