Vegetable-Bulgur Stir Fry Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

2 tbsp 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 tsp sweet basil
1/2 tsp marjoram
1 1/4 tsp oregano
1 tbsp mckay's chicken-style seasoning
2 tsp marmite (i like the flavor of better) or 2 tsp savory
1 cup bulgar wheat
1 tbsp sesame seeds
1 garlic clove, minced

Directions:

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.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	321.96 Kcal (1348 kJ)
Calories from fat	97.83 Kcal
		% Daily Value*
Total Fat	10.87g	17%
Sodium	670.8mg	28%
Potassium	1666.59mg	35%
Total Carbs	42.92g	14%
Sugars	13.7g	55%
Dietary Fiber	12.35g	49%
Protein	15.1g	30%
Vitamin C	157.1mg	262%
Vitamin A	0.4mg	14%
Iron	200.8mg	1116%
Calcium	175.5mg	18%

Amount Per 100 g
Calories	44.24 Kcal (185 kJ)
Calories from fat	13.44 Kcal
		% Daily Value*
Total Fat	1.49g	17%
Sodium	92.17mg	28%
Potassium	228.99mg	35%
Total Carbs	5.9g	14%
Sugars	1.88g	55%
Dietary Fiber	1.7g	49%
Protein	2.07g	30%
Vitamin C	21.6mg	262%
Vitamin A	0.1mg	14%
Iron	27.6mg	1116%
Calcium	24.1mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Summer Penne Pasta

Penne pasta, Sliced green bell peppers and 10 more..
Linda's Summertime Eggplant Salsa

Eggplant, cut into 1/2 inch cubes, Kosher salt and 19 more..
Pasta Tutto Giardino

Chopped onions, Minced garlic cloves, Carrot, diced and 14 more..
Vegetable Lasagna

Zucchini , julienned, Yellow squash , julienned and 17 more..
Steamed Vegetable Plate

Steamed carrots, Steamed zucchini, Steamed squash and 7 more..
Summer Vegetable Stew

Onion, chopped fine, Garlic cloves, minced, Olive oil and 7 more..
Engine 2 Raise the Roof Sweet Potato Vegetarian Lasagna

Onion, chopped, Garlic clove, chopped, Mushrooms, sliced and 15 more..
Greek Ratatouille

Olive oil, divided, Chopped red onion and 12 more..
Mediterranean-Style Vegetables

Zucchini, sliced, Yellow squash, sliced and 8 more..
Grilled Garden Pasta

Water, Olive oil, Red pepper flakes (or to taste) and 15 more..

Recipe Tags

Weightwatchers Points

6.5

Points
8

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

Bad Points

High in Sodium

Also Try

Vegetable Stir Fry
Stir Fry Vegetables
Stir Fry Beef and Vegetables

Lean beef, thinly sliced (slightly frozen beef is easier ... and 14 more..
Vegetable and Cashew Stir Fry

Rice, Vegetable broth, Light soy sauce, Cornstarch and 8 more..
Stir Fried Pork With Vegetables (Ww)

Olive oil, Onions , cut into 1/4-inch slices and 9 more..
Stir Fried Sesame Vegetables with Rice

Vegetable broth, Uncooked long-grain white rice, Margarine and 10 more..
Stir Fry Sauce
Stir Fry Shrimp

Sesame oil, Fresh minced garlic cloves (or to taste) and 12 more..
Stir Fried Prawns
Stir Fried Orange Beef

Cold water, Cornstarch, Tamari or 2 tbsp soy sauce and 8 more..