Bulgur with Kale and Walnuts
So I've been meaning to experiment with bulgur for a while. As you know, I love whole grains and I am obsessed with finding new and exciting ways to eat them. Unfortunately, many of my favorite grains take a really long time to cook, so I was intrigued that bulgur can be prepared in less than 20 minutes.
Bulgur is made from pre-cooked, cracked wheat berries. It is naturally high in fiber, low in fat and vegetarian/vegan. It is a great substitute for rice because it has more fiber and nutrients, but has a lower glycemic index. A cup of cooked bulgur has only 151 calories while packing in 8.2 grams of fiber and 5.6 grams of protein! However, as a wheat product, it is not suitable for people on a gluten-free diet.
So, bulgur is quick, easy and nutritious. But how does it taste? Great! It has a similar consistency to couscous but with a bit of nutty flavor like quinoa. I can see why it's a popular addition to soups.
For my bulgur experiment, I was inspired by this recipe from Eating Well. I stir fried some kale with onion and walnuts and tossed everything with some olive oil and white wine vinegar. I also added some optional cherry tomatoes for color and crunch since I had some lying around. This recipe was flavorful and filling. Serving size is about 1 cup and this recipe should serve 4 with a bit to spare.
Read more for the full recipe!
1 cup bulgur, dry
3-4 cups kale, washed and chopped into 1" wide ribbons
1/4 chopped walnuts
1 small yellow onion, diced
1 tbsp + 1 tsp extra virgin olive oil, divided
1 tsp white wine vinegar
1 tsp sea salt
1 tsp black pepper
optional: 1 tsp red pepper flakes
optional: 1 cup of cherry tomatoes, sliced
Step by Step Instructions:
1. Cook bulgur according to package directions
2. Saute onion in 1 tbsp of olive oil on medium heat until soft 4-5 minutes
3. Add kale and reduce heat to med-low, saute with onion for 5-7 minutes, until leaves wilt
4. Stir in cooked bulgur and walnuts
5. Toss with 1 tsp oil, vinegar, salt, pepper and optional tomatoes and red pepper
6. Serve warm or cold