Tuesday, May 15, 2012

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

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At May 15, 2012 at 7:21 PM , Anonymous Anonymous said...

Introduced first to edamame, now bulgar, I always learn new ingredients to try when I visit and delicious new recipes like this too :D

Choc Chip Uru

At May 15, 2012 at 7:37 PM , Blogger Kelly | Eat Yourself Skinny said...

What a fabulous recipe, this looks absolutely delicious!! :)

At May 15, 2012 at 9:25 PM , Anonymous Anonymous said...

I love bulgur and this looks delicious! Thanks for sharing!

At May 15, 2012 at 10:34 PM , Anonymous Anonymous said...

Very healthy and tasty looking!

At May 16, 2012 at 5:31 AM , Blogger Sell WoW Account said...

Didn't know bulgur still exist nowadays! :) Used to have it way back on my younger years. That sounds a healthy recipe!

At May 16, 2012 at 7:36 AM , Blogger Baker Street said...

Fabulous recipe! I love the use of bulgur and kale together.

At May 16, 2012 at 10:52 AM , Blogger Dara Reppucci said...

Aw. Thanks. I get excited about experimenting with new things. Thanks for stopping by.

At May 16, 2012 at 10:53 AM , Blogger Dara Reppucci said...

Yes. I wasn't looking for it so I never saw it but since I starting hunting around for it I've found it in a variety of stores.

At May 16, 2012 at 11:41 AM , Blogger Pola M said...

What a great idea for a different version of bulgur! Will have to try!

At May 16, 2012 at 11:42 AM , Blogger D B said...

I'll have to try this...

At May 16, 2012 at 2:05 PM , Blogger A Lovin' Forkful said...

This looks really tasty. It's nice to see bulgur used for something other than tabbouleh. Thanks for posting. :)

At May 16, 2012 at 3:46 PM , Blogger CJ - Food Stories said...

I haven't had bulgur in awhile & this looks great ... Thx for the reminder :-)

At May 19, 2012 at 11:55 AM , Blogger CJ - Food Stories said...

I have nominated you for the One Lovely Blog Award! Stop by my blog for the details :) Have a good day!

At May 20, 2012 at 4:53 PM , Blogger Katherine said...

Mmm love bulgur! The addition of walnuts is a great idea.

At May 22, 2012 at 2:55 PM , Blogger Jenn Kendall said...

i'm always so inspired to try new things after stopping by your blog. i've never had bulgur before, but now i definitely want to try - this sounds so delicious!

At May 31, 2012 at 12:36 AM , Blogger Sweet and Salty SF said...

Great recipe! I'm always looking for ways to sneak kale into my diet!


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