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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Bulgur Stir-Fry

Source: dLife

A simple veggie/tofu stir-fry served over bulgur wheat.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	223.4

Total Carbs	36.3 g

Dietary Fiber	9.4 g

Sugars	3.8 g

Total Fat	4.8 g

Saturated Fat	0.6 g

Unsaturated Fat	2.5 g

Potassium	313.5 mg

Protein	10.8 g

Sodium	50.4 mg

Dietary Exchanges 4.8 Fat, 0.9 Vegetables, 0.2 Fruits, 0.7 Meat, 1.5 Starch,

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 cup wheat, bulgur, dry 2.0
2 cup cold water 0.25
0 1/4 tsp cumin seeds 1.0
1 tsp vegetable oil 3.0
3 each medium garlic cloves 0.5
0 1/2 cup fresh chopped onion 8.0
8 oz firm tofu 1.0
1 cup Broccoli, fresh 0.5
0 1/2 each chopped green bell peppers 4.0
4 each kumquats 0.25
0 1/4 cup fresh basil 0.5
0 1/2 each fresh lemon juice, per fruit 1.0
1 pinch salt 1.0
1 pinch ground cayenne (red pepper)

Directions

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 sauté 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.