Meatless Monday: Warm Bulgur Stir Fry

We want you to be healthy, wealthy, and wise, so we’re starting off each week with a Meatless Monday recipe courtesy of some of our amazing providers! Our dietitian, Emily Kim, MS, RD, CNSC, whipped up another amazing recipe for us!


This week’s recipe is a healthy stir fry with bulgur wheat. I know you have a question, “Emily, what is bulgur?” It’s a low calorie grain that you usually see in Middle Eastern cooking. You know that salad like dish Tabbouleh, well, the grain in that dish is bulgur! If you’d like to know more about it check out this New York Times article. In the mean time, this recipe is easy, warm, and delicious. Perfect for a cool spring night!



Easy Bulgur Stir Fry

Bulgur Stir Fry


Serves 4



1 cup (C) Bulgur (I use Bob’s Red Mill bulgur)

2 C Water or Vegetable broth (optional)

1 Onion, chopped

3-6 Garlic cloves, minced

1 C Tofu, cubed

3 C Kale, coarsely chopped

1 Portabella mushroom, chopped

2-3 tablespoon (Tbs) Coconut oil

Salt and pepper to taste

Parsley, coarsely chopped 

  1. Wash the bulgur in cold water. Add 2 cups of vegetable broth or water into medium saucepan with bulgur. When it comes to a boil, lower heat to simmer and cover until the bulgur is dry or about 15 minutes. Then let stand for 5 minutes off of the heat.
  2. In a large frying pan, add 2-3 Tbs of coconut oil in medium-high heat. When fully melted, add the onion and sauté for about 3 minutes, and then add the kale, mushrooms and garlic and sauté for about 5-7 minutes. Then add the tofu and salt and pepper to taste and sauté for 3 minutes.
  3. Lastly, add the bulgur and mix all the ingredients on medium heat for about 5-7 minutes.
  4. Serve in a bowl and top it off with some parsley and enjoy!


Nutrient Analysis per serving:

Calories: 289; Total fat: 10g; Sat fat: 6.5g; Polyunsaturated fat: 1.7g; Monounsaturated fat: 1.3g; Trans fat: 0g; Sodium: 507mg (includes Vegetable Broth); Total carbohydrates: 38g; Dietary fiber: 10g; Protein: 13g. 

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