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Bulgur Stir-Fry
Source: dLife

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

Rating:
Prep Time: 20 minutes
Cook Time: 25 minutes
Difficulty: Easy

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
1/2 Fat , 1 Vegetables , 1/2 Fruits , 1 Meat , 1 1/2 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 cup  wheat, bulgur, dry
2 cup  cold water
0 1/4 tsp  cumin seeds
1 tsp  vegetable oil
3 each  medium garlic cloves
0 1/2 cup  fresh chopped onion
8 oz  firm tofu
1 cup  Broccoli, fresh
0 1/2 each  chopped green bell peppers
4 each  kumquats
0 1/4 cup  fresh basil
0 1/2 each  fresh lemon juice, per fruit
1 pinch  salt
1 pinch  ground cayenne (red pepper)
Directions
  1. Place bulgur wheat and water in a medium saucepan, and bring to a boil.
  2. Reduce heat, cover, and simmer 15 minutes. Remove from heat, and fluff with a fork.
  3. Place cumin seeds in a medium skillet over medium heat, and cook 1 to 2 minutes, until lightly toasted.
  4. Place oil in the skillet, and sauté garlic and onions until tender. Stir in the tofu, and cook until lightly browned.
  5. Mix the broccoli and green bell pepper into the skillet, and cook until tender. Stir in the kumquat slices and basil leaves.
  6. Sprinkle with lemon juice, and season with salt and cayenne pepper. Serve over the cooked bulgur wheat.

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