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Bulgur wheat stir fry

Bulgur Wheat Stir Fry With Mediterranean Spices

Abi Olayiwola
Bulgur wheat stir fry with vegetables, cooked with Mediterranean spices.
4.50 from 4 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Dinner, Lunch
Cuisine Carribean, Mediterranean
Servings 3
Calories 360 kcal


Bulgur Wheat

  • 1 cup Bulgur wheat
  • 2 cups Water
  • Salt to taste

Stir Fry

  • 2 tablespoons cooking oil
  • ½ Onions chopped
  • 2 cloves Garlic
  • 1 teaspoon Sumac
  • 1 teaspoon Oregano
  • 1 teaspoon Allspice
  • ¼ teaspoon pepper flakes
  • 1 Red pepper chopped
  • 1 cup/can Green peas
  • Mushrooms a handful sliced


Bulgur Wheat

  • Add the bulgur wheat and water into a saucepan, with a sprinkle of salt to taste.
  • Cover the pan and allow the bulgur wheat to absorb some of th water. Turn off the heat when the content of the pot starts to bubble.
  • Leave on the hob for 10 mins, while pan is still covered.

Stir fry

  • Heat up the oil in a frying pan.
  • Add the onion and allow to soften. When it becomes translucent, add the chopped garlic.
  • Stir for about 30 sec, then add the sumac, oregano, allspice and pepper flakes.
  • Stir for another 30 secs, and pour in the peppers, green peas and mushrooms.
  • Allow the vegetables to cook (around 5 mins).
  • Pour in the cooked bulgur wheat. Stir to mix the content of the pan thoroughly while heating up the bulgur wheat.
  • Remove from heat.



Most of the sumac available in UK have added salt. Taste the stir-fry after you have added all ingredients, to determine if you need more salt.


Calories: 360kcal
Keyword Bulgur wheat, mediterranean spices, stir fry, sumac
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