Bulgur Wheat And Kale Salad Recipes

KALE & BULGUR TABBOULEH WITH YOGURT DRESSING

Kale & bulgur tabbouleh with yogurt dressing image

A low-calorie bulgur wheat salad that's rich in iron, folate, fibre and calcium - as tasty as it is good for you!

Provided by Jennifer Joyce

Categories Dinner, Lunch, Main course, Supper

Time 30m

Number Of Ingredients 15

Ingredients

150g bulgur wheat
2 eggs
60g baby kale or curly kale, roughly chopped
20g hazelnuts , toasted and roughly chopped
1 carrot , julienned
3 spring onions , roughly chopped
50g pomegranate seeds
1 tsp chilli flakes
juice 1 lemon
100ml 0% fat Greek yoghurt
juice and zest 1 lemon
2 tbsp white wine vinegar
1 tbsp chopped dill
1 tbsp chopped mint
¼ garlic clove , crushed

Steps:

Put the bulgur in a medium bowl and pour over 125ml boiling water. Mix well, cover the bowl with cling film and leave for 10-15 mins until al dente.
Bring a pan of water to the boil and add the eggs. Cook for 6 mins, then place in cold water until cool. Peel and cut in half. Put the dressing ingredients in a food processor or blender with 2 tbsp water and some salt. Blend until smooth.
Break up the bulgur with a fork and add the remaining ingredients, except the eggs. Toss with the dressing, then top with the eggs to serve.

Nutrition Facts : Calories 481 calories, Fat 13 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 56 grams carbohydrates, Sugar 10 grams sugar, Fiber 18 grams fiber, Protein 26 grams protein, Sodium 0.5 milligram of sodium

KALE TABBOULEH

Kale tabbouleh image

Use bulgur wheat as the base for this Middle Eastern salad of superhealthy greens, feta cheese and spices

Provided by Barney Desmazery

Categories Dinner, Starter

Time 30m

Number Of Ingredients 12

Ingredients

100g bulgur wheat
100g kale
large bunch mint , roughly chopped
bunch spring onion , sliced
½ cucumber , diced
4 tomatoes , deseeded and chopped
pinch of ground cinnamon
pinch of ground allspice
6 tbsp olive oil
juice and zest ½ lemon
100g feta cheese , crumbled
4 Baby Gem lettuces , leaves separated, to serve

Steps:

Tip the bulgur wheat into a heatproof bowl and just cover with boiling water, then cover with cling film and set aside for 10-15 mins or until tender. Put the kale in a food processor and pulse to finely chop.
Stir the kale, mint, spring onions, cucumber and tomatoes through the bulgur wheat. Season with the cinnamon and allspice, then dress with the olive oil and lemon juice to taste. Scatter over the lemon zest and feta. To serve, let everyone scoop the salad onto leaves of Baby Gem lettuce.

Nutrition Facts : Calories 235 calories, Fat 15 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 17 grams carbohydrates, Sugar 4 grams sugar, Fiber 2 grams fiber, Protein 6 grams protein, Sodium 0.7 milligram of sodium

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