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Asian Bulgur, Barley, and Broccoli Stirfry

What you need: 

2 tablespoons sesame seed oil
1 onion, diced
2 cloves garlic, diced
1/2" fresh ginger, diced
1/2 cup bulgur
1/2 cup barley
3 cups water or stock, divided
2 tablespoons soy sauce
cayenne, to taste
salt and pepper, to taste
2 stalks broccoli, cut into bite-sized pieces
1-2 tablespoons toasted sesame seeds
flax and hemp seeds. optional

What you do: 

1. Heat sesame seed oil in a large frying pan. Add onion and saute on medium high heat for about 5-7 minutes until the onions begin to caramelize. Add garlic and ginger and saute for about 2 minutes.
2. Add bulgur and barley and let them toast for a minute or so and add 2 cups water/ stock. Add spices and soy sauce. Bring to a boil, reduce heat, cover and simmer for about 15 minutes. Add water if necessary.
3. Add broccoli and remaining water. If you use the stems, you should add those to cook for a few minutes before the adding the crowns. Add sesame seeds and other seeds, if using.
4. Cover and simmer for until broccoli is tender, the grains are thoroughly cooked and water has evaporated completely. Garnish with sesame seeds and soy sauce, if desired.
This ends up looking something like fried rice, only it's a lot healthier and a lot tastier. You could also add some carrots, and bok choy and that would be good.

Preparation Time: 
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Don't be shy with seasonings, and maybe try adding a couple different veggies. I really liked the bulgur/barley combo, and it came out similar to rice...sort of... Anyway nice simple dish  :)


I followed the recipe exactly as it was written - it's perfect! We love it  ;)b


I LOVE this. I've made it a couple of times- the first time I didn't have barley on hand, so I doubled the bulgur. The second time I made it with both. It was delicious both ways. I added carrots and flax, plus increased the ginger because extra spicy = extra yum.  I also use half water/half vegetable broth.

Thank you for sharing this!


:) Pretty tasty!  Very easy.  It would be great to use as a base to use up leftover veggies. 


oh how i love bulgar wheat!
i added green beans as well; so tasty!....


Very, very tasty and recommended!  I didn't happen to have sesame oil - so olive oil also works.  Added some bok choy as well - gave it a nice tangy flavor.

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