Bulgur Veggie Stir Fry Recipes

VEGETABLE-BULGUR STIR FRY

Vegetable-Bulgur Stir Fry image

I got this from a vegetarian cooking show and added a few things that my family likes because I thought it was a bit bland. It turned out great and everybody ate it up. It is easy to make and can be served with bread sticks, bread or rolls and a green salad. If you want to make a non-vegetarian version, just add some cooked chicken or even cooked hamburger meat..

Provided by OceanLuvinGranny

Categories Vegetable

Time 40m

Yield 1 skillet, 4-5 serving(s)

Number Of Ingredients 17

Ingredients

2 tablespoons olive oil
2 cups zucchini, thinly sliced (but not paper thin)
1 1/2 cups yellow squash, thinly sliced (but not paper think)
1 cup mushroom, sliced
2 cups small bite size broccoli florets
1 cup carrot, grated (on biggest hole in grater)
1 3/4 cups water
1 onion, chopped
2 scallions, chopped
1/2 teaspoon sweet basil
1/2 teaspoon marjoram
1 1/4 teaspoons oregano
1 tablespoon mckay's chicken-style seasoning
2 teaspoons marmite (I like the flavor of Marmite better) or 2 teaspoons savory (I like the flavor of Marmite better)
1 cup Bulgar wheat
1 tablespoon sesame seeds
1 garlic clove, minced

Steps:

Put oil in a large hot skillet and spread evenly around.
Add scallions, onion and garlic. Cook about a minute or two until starts getting tender.
Add bulgar and sesame seeds and stir fry enough to lightly brown bulgar and sesame seeds.
Add carrots and cook one minute or so.
Add zucchini, yellow squash and mushrooms.
Add chicken-style seasoning and other seasonings.
Add water and stir well, then add the marmite and stir in until well incorporated.
Add broccoli.
Let cook until bulgar is done and veggies are tender but not soggy.
Serve with a salad and bread sticks or rolls.

Nutrition Facts : Calories 168.4, Fat 8.5, SaturatedFat 1.2, Sodium 47.2, Carbohydrate 21.4, Fiber 5.1, Sugar 4.8, Protein 5.4

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