Bok Choy Stir Fry over Bulgur Wheat with a Ginger Garlic Dressing

I’m never thrilled about cooking brown rice… It’s just not appealing to me! I’ll mix it with beans, peas, and soups but I avoid eating it when it’s lonely and separate from all the other foods on my plate. Luckily, we have so many grain options at our grocery stores now in the U.S. Just look at this dirt-cheap sale!>>

Bulgur wheat is quick and affordable. The nutritional content is very similar to quinoa (minerals and B vitamins) except it has a little less calories.

It tastes a bit nutty like farro but smaller. I presume it’s versatile in about any type of entree. If you’re an oatmeal connoisseur like me, you’ll be very happy to know it resembles steel-cut oats with its dense almost crunchy texture!

As you probably may have noticed, my stir-fry is not overly cooked. (The vegetables are firm and the colors are vibrant). You’ll see in my recipe below how I achieve this. I don’t do it intentionally to save calories or to retain more vitamins and minerals… I just really prefer the taste and texture. Call it al dente, call it tasty, I don’t care.

It’s a win, win!

Bok Choy Stir Fry over Bulgur with a Ginger Garlic Dressing
Print Recipe
Easy and affordable bok choy stiry fry over bulgur wheat mixed with garlic ginger dressing. An asian-inspired meal with a unique grain.
Servings Prep Time
4 servings 15 minutes
Cook Time
25 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time
25 minutes
Bok Choy Stir Fry over Bulgur with a Ginger Garlic Dressing
Print Recipe
Easy and affordable bok choy stiry fry over bulgur wheat mixed with garlic ginger dressing. An asian-inspired meal with a unique grain.
Servings Prep Time
4 servings 15 minutes
Cook Time
25 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time
25 minutes
Ingredients
Vegetables
  • 3/4 cup Bulgur wheat, measured dry
  • <1/2 teaspoon Vegetable bouillon cube Optional, or use a broth
  • 1 tablespoon Oil, canola
  • 3-4 whole Carrots, large, slice 1/4-1/2" thick
  • 1/4 cup Onion, yellow or white, diced
  • 3 whole Bell peppers, diced Variety of orange, yellow, red, etc.
  • 1 lb Bok choy, roughly chopped Substitute cabbage, collard or kale greens
Garlic Ginger Sauce
  • 1 tablespoon Garlic, fresh, minced
  • 1 teaspoon Sesame oil
  • 2 teaspoons olive oil
  • 1 tablespoon Soy sauce, reduced sodium
  • 1 tablespoon Ginger, fresh, grated I use the chilled tubed variety
  • 1-2 teaspoons Sweet chili sauce *Optional
  • 2 tablespoons Rice vinegar Or substitute with a white vinegar
  • To taste Salt and Pepper
Servings: servings
Instructions
  1. Heat large skillet to medium heat. Add canola oil once warm. In a small-medium pan, begin boiling bulgur per labeled directions, adding a bouillon cube or broth if you'd like. This should take 15 minutes maximum to cook.
  2. Add the sliced carrots to the hot skillet. Stirring occasionally for 3 minutes or so. Once the carrots begin to tenderize a little bit, add onion and peppers together until almost caramelized (another 3 minutes.) Add bok choy (or substitute collard greens, kale or cabbage).
  3. To continue cooking the bok choy (or greens), reduce the heat to slightly below medium and cover the pan to allow to steam until desired texture is achieved! This should only take 2 minutes or so.
  4. Saute garlic with olive oil: In a small skillet on medium heat, with one tablespoon of olive oil, once hot, add minced garlic and saute until golden and aromatic. (30 seconds to 1 minute.) Place garlic and extra oils from pan and add to a small bowl with the vinegar, sesame oil, soy sauce, ginger, sweet chili sauce (optional). Whisk liquid sauce. Add sauce to vegetables.
  5. Serve sauced vegetables over the warm bulgur wheat! (You can also combine all of these thing and of course multiply the sauce if you're needing that drippy feel!)
Recipe Notes

Nutrition information per (1/4th of recipe) serving:

Calories 312 | Fat 12 | Carbohydrates 53.1 |Fiber 10.1 | Protein 9.4

Sodium: 273 mg

  • I realize I have 3 different oils in this recipe. If you can't make it to the store for sesame oil, I would just wait until next time you make it. (The flavor is A LOT tastier.) And use just canola oil for the entire recipe.
  • Calorie reduction tips: Double leafy greens and/or peppers to stir fry. Use a non-stick pan, steam instead of adding oil, and save a bout 1/4th of the amount of calories.
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cullysara@gmail.com

Welcome to my food space! I am here to help you discover YOUR passion in the kitchen. I share with you my simple ways in seizing each meal with fun breakfast ideas, savory veggies, and every bite between. Currently pursuing my career in nutrition counseling and personal training in Norfolk, Virginia // Dietetic Technician, Registered (DTR) and CPT (ACSM).. 25 years young!

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