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How to include bulgur into your traditional stir-fry recipe for an added twist.


IngredientsA blue bowl full of bulgur and vegetable stir-fry.

  • 1 cup bulgur
  • 1 cup boiling water
  • 1 tablespoon low sodium soy sauce
  • 1/2 cup reduced sodium fat-free chicken broth
  • 1 tablespoon vegetable oil
  • 3 tablespoons fat-free Italian salad dressing
  • 1-1/2 cups fresh mushrooms, trimmed and quartered
  • 1 zucchini, unpeeled, quartered lengthwise and cut into 1/4-inch cubes
  • 1 clove garlic minced
  • 1/2 teaspoon black pepper
  • 8 ounces Waterchestnuts, canned, sliced
  • 1-1/2 cups snow pea pods, fresh or frozen, trimmed
  • 2 cups fresh spinach cut in 1/2-inch slices
  • 1 tablespoon fresh basil cut in 1/2-inch ribbons
  • 3 green onions, sliced diagonally
  • 1 tablespoon fresh ginger root, peeled, crushed and minced



  1. Combine bulgur and boiling water in small bowl. Let stand for 10 to 20 minutes, stirring once or twice.
  2. In another small bowl, mix together soy sauce and chicken broth. Set aside.
  3. Spray wok or large skillet with non-stick cooking spray. Add oil and fat-free Italian dressing. Heat over high heat and add mushrooms, zucchini and garlic. Cook 5 minutes, stirring constantly.
  4. Add pepper, Waterchestnuts, snow peas, spinach, basil, green onions and ginger. Cook 2 minutes, stirring constantly.
  5. Pour soy sauce mixture over vegetables in pan, stir and bring to a boil. Simmer 1 minute then stir in bulgur and cook for 1 minute, stirring to heat through.


Nutrition Facts    
Serves 4  
Amount Per Serving    
Calories 219   Calories from fat 36
    % Daily Value
Total Fat 4g 6%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 407g 17%
Carbohydrate 41g 14%
Dietary Fiber 10g 41%
Protein 8g 16%
Vitamin A   26%
Vitamin C   45%
Folacin   19%
Calcium   6%
Iron   17%
Potassium   18%
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