Spinach stir fry bulgur

Bulgur Stir fry rice

About:

Bulgur spinach stir fry nutritious breakfast recipe which is easy &quick to make. The leafy green spinach is tossed with healthy bulgur with the spice of green chilli and tanginess of lemon juice

Health Benefits:

Spinach is considered as a super-food, nutrient dense when you eat it raw, but it retains more vitamins with some cooking methods. For maximum vitamin retention, use quick-cooking methods that do not include water, such as sautéing, stir frying or blanching to reduce the amount of nutrients lost from cooking.

Serves: 2
Cooking time: 15 minutes
Preparation time: 10 minutes
Waiting Time: 30 minutes

Ingredients:

  • Bulgur – 1cup
  • Chopped onion-1num
  • Wash and finely chopped spinach-250gms
  • Frozen peas-1/2cup
  • Chopped Green chilli-4-5num
  • Oil-2tsp
  • Mustard seeds-1/2tsp
  • Cumin seeds-1tsp
  • Channa/urad dal-2tsp
  • Curry leaves-4-5
  • Chopped coriander-a handful
  • Lemon juice-1tsp

Method:

  • Wash and soak the bulgur for 30mins in 2cups hot water (soaking in hot water reduces the cooking time)
  • Heat oil in the pan add mustard seeds, cumin seeds as it splutters add chopped onion, chilli and saute for 2-3mins/until onions are translucent
  • Now add finely chopped spinach, peas and saute for 4-5minutes.
  • Add soaked bulgur, salt mix well and let it simmer for 5-7minutes/until water is completely absorberd by bulgur. (extra water is not required)
  • Turn off the flame add lemon juice give it a toss.
  • Garnish with coriander and serve with yogurt/ yogurt dip

Note:

  • If bulgur is soaked in hot water it doesn’t take much time to cook.
  • If there is excess water in soaked bulgur just drain and then add it to the spinach mixture.
  • You can replace bulgur with cooked white rice; Add cooked rice to spinach mixture

About Chitra Jagadish

My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

Posted on June 22, 2014, in Indian, Main dish and tagged , , , , , . Bookmark the permalink. 2 Comments.

  1. Sounds delicious with all those spices. Beautiful presentation too!

    Like

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