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Meatless Monday: Bulgur and Vegetable Stir Fry

Today’s Meatless Monday dish, bulgur and vegetable stir fry is quick, easy and a time saver, especially during this busy holiday season.  Just a few simple ingredients brings this healthy and nutritious meal together.  

Bulgur wheat also known as burghul is considered a whole grain cereal food that is most often made from durum wheat.  It comes in extra coarse, coarse, medium or fine grinds or sizes.  It has a nutty taste and a chewy texture and it cooks in a similar method to couscous, and is usually done in 20 minutes.  

Bulgur wheat is a staple ingredient in Middle Eastern, Mediterranean, Turkish, Indian and Lebanese cuisines, just to name a few.   It is not a gluten-free food due to its wheat content.

If consuming wheat is not a problem, then bulgur can add nutritional value to your diet, especially in vegan and vegetarian meals.  Bulgur is high in fiber, protein, vitamins and minerals (magnesium, zinc, potassium and folate).  It is a heart healthy, no cholesterol, low fat food and has a score of 48 on the GI index.  So give it a try and gain the nutritional benefits of this awesome whole grain.

I prepared the bulgur and lentils a day before to save time, however you can make both on the same day.  I would recommend giving the bulgur some time to cool prior to preparing the stir fry.

So lets begin our meal.

In a heated pan add oil.  Add garlic and onions  and cook until tender and fragrant. Add cooked lentils and stir fry until heated.

Next add the mixed vegetables (carrots, green beans, corn) and quickly stir fry until heated.  Add the chopped collard greens, seasonings and reserved lemon juice.  Stir fry for 4-5 min until greens are wilted.

Next add the bulgur wheat and quickly stir fry until heated.  Add the chopped tomatoes toss together and remove from the heat.

Serve and enjoy!

Bulgur and Vegetable Stir Fry
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dinner
Serves: 4 Servings
Ingredients
  • ½ cup of lentils - cooked
  • 1 cup bulgher - cooked
  • 2 tbsp avocado oil
  • 2 cloves garlic - chopped
  • 1 small onion diced
  • ½ lbs baby carrots - sliced
  • ½ lb green beans - cut in bite sized pieces
  • 1 ear of corn- kernels removed
  • 2 cups chopped collard greens
  • ½ lbs cherry tomatoes- quartered or halved
Seasonings & Spices:
  • 1 tsp organic no salt seasoning
  • 1 tsp granulated garlic powder
  • 1 tsp paprika
  • Sea salt and freshly ground black pepper - to taste
  • 1 lemon - squeezed (juice reserved)
Instructions
  1. In a heated pan add oil.
  2. Add garlic and onions and cook until tender and fragrant.
  3. Add cooked lentils and stir fry until completely heated.
  4. Next add the mixed vegetables (carrots, green beans, corn) and quickly stir fry until heated.
  5. Add the chopped collard greens, seasonings and reserved lemon juice.
  6. Stir fry for 4-5 min until greens are wilted.
  7. Next add the bulgur wheat and quickly stir fry until heated.
  8. Add the chopped tomatoes, toss together and remove from the heat.
  9. Serve and enjoy!
Notes
The recipe time does not include the time needed to cook the bulgur wheat and the lentils

Cook the bulgur wheat and lentils ahead to save time.

Create variations of this stir fry by adding any variety or combinations of vegetables

 

Bulgur-and-Vegetable-Stir-Fry
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