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Active time
15 minutes
Total time
30 minutes
6 servings
Serving Size
1 cup

1 cup bulgur, uncooked

2 tablespoons canola oil 

1 teaspoon brown mustard seeds

1 large onion, thinly sliced

6–8 curry leaves

2 teaspoons chana dal (split chickpeas; can substitute split peas or red lentils if chana dal is unavailable)

½ cup coarsely chopped cashews, divided

2 teaspoon ginger, finely grated

1-2 teaspoons finely chopped jalapeño pepper (optional)

1 cup green beans, cut into ¼-inch pieces

2 medium carrots, diced into ¼-inch pieces (about 1 cup)

1 cup frozen corn

1 large zucchini, diced into ¼-inch pieces (about 1 cup)

1 teaspoon salt

3 cups water

Optional for serving: cilantro or chutney of choice

  1. Heat a large pot or Dutch oven over medium heat and dry roast the bulgur, stirring frequently for 4 to 5 minutes, until the bulgur turns light brown. Transfer to a plate and set aside.
  2. Heat the canola oil in the same pot over medium-high heat. Add mustard seeds, cover with a lid, fry for a few seconds until mustard seeds stop popping. Add onions and cook for about 3 minutes, until light brown. Add curry leaves, chana dal, ¼ cup of the chopped cashews, ginger, and jalapeno, if using. Cook for a few seconds until dal is light brown.
  3. Add chopped green beans, carrots, zucchini, and corn. Stir in salt. Add water, cover with lid, bring to boil. 
  4. Gradually stir in roasted bulgur. Reduce heat and cook for 10 -12 minutes, until the bulgur is cooked. Transfer to a serving dish and garnish with the remaining ¼ cup cashews.  

An Oldways recipe and photo, courtesy of Madhu Gadia


Calories: 250
Total Fat: 11g
Saturated Fat: 1.5g
Sodium: 410mg
Carbohydrate: 35g
Fiber: 6g
Total Sugar: 5g (Added Sugar: 0g)
Protein: 7g

Yield: 6 servings

Serving Size: 1 cup

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