Bulgur Wheat And Kale Salad Recipes

facebook share image   twitter share image   pinterest share image   E-Mail share image

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

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

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

More about "bulgur wheat and kale salad recipes"

BULGUR WHEAT, SWEET POTATO, KALE SALAD WITH RED WINE …
bulgur-wheat-sweet-potato-kale-salad-with-red-wine image
Web Preheat oven to 425F. Toss diced sweet potatoes with olive oil and salt. Roast for 25-30 minutes until tender. Toss the warm sweet potatoes with the bulgur wheat, kale, and sunflower seeds. Whisk together the dressing …
From cookingwithbooks.net
See details


WARM APPLE KALE AND BULGAR WHEAT SALAD RECIPE
warm-apple-kale-and-bulgar-wheat-salad image
Web 2020-12-18 Salt & pepper. Method: Preheat the oven to 180C. Place the apple slices on a lined baking tray and drizzle with olive oil, salt & pepper. Mix to evenly coat the apples. Roast for 20-25 minutes. 10 minutes …
From linwoodshealthfoods.com
See details


BEEF KOFTA WITH BULGUR & KALE SALAD RECIPE | EATINGWELL
beef-kofta-with-bulgur-kale-salad-recipe-eatingwell image
Web Step 3. Transfer 1 cup of the bulgur to a medium bowl. Add beef, chopped onion, garlic, cumin, 1/2 teaspoon salt and 1/4 teaspoon pepper to the bowl; gently knead together until just combined. (Do not overmix.) With damp …
From eatingwell.com
See details


BULGUR WHEAT WITH KALE AND SHALLOTS - EVERYDAY HEALTHY …
bulgur-wheat-with-kale-and-shallots-everyday-healthy image
Web 2016-03-07 Instructions. Place the bulgur wheat in a medium bowl and pour enough boiling water to cover it completely. Leave to stand for 15 minutes. While the wheat is rehydrating, in a large pan heat up the oil, …
From everydayhealthyrecipes.com
See details


BULGUR WHEAT SALAD
Web Instructions. 1 Place bulgur in a large bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed. 2 In a small bowl, whisk the lemon juice, oil, garlic and salt. …
From pantryfed.com
See details


BULGUR WHEAT SALAD RECIPES - RECIPE-LIST.NET
Web 1.Bring a pan of water to the boil and add in the bulgur wheat. Simmer for 10-15 minutes on a low heat, then drain and let cool. 2.Whisk together all the dressing ingredients.
From recipe-list.net
See details


TOP 48 BULGUR WHEAT SALAD LUNCH RECIPES GOODTO
Web 2021-05-09 Bulgar Wheat Salad (3 Ways) | FoodByMaria Recipes . 1 week ago foodbymaria.com Show details . Jul 07, 2022 · Allow to cool and mix in the olive oil, …
From pagy.norushcharge.com
See details


BULGUR WHEAT AND KALE SALAD : GUY FIERI : FOOD NETWORK | KALE …
Web Mar 16, 2016 - Get Bulgur Wheat and Kale Salad Recipe from Food Network. Mar 16, 2016 - Get Bulgur Wheat and Kale Salad Recipe from Food Network. Mar 16, 2016 - …
From pinterest.ca
See details


BULGUR WHEAT AND KALE SALAD – RECIPES NETWORK
Web 2018-03-18 For the bulgur: In medium saucepot over medium-high heat, bring the chicken stock to a boil. Add the bulgur, cover and reduce the heat to medium-low. Simmer the …
From recipenet.org
See details


ROASTED BULGUR WITH KALE RECIPES | SCIONME.COM
Web 2022-04-03 Distinctive Inventive Roasted Bulgur with Kale Web entrepreneur Sevda Çubuk, who's in love with data and studying, wrote for Yemek.com. If you wish to eat
From scionme.com
See details


KALE, PARSLEY, AND BULGUR SALAD RECIPE - SPIRO COLLECTIVE
Web 2016-04-14 Instructions. Cook bulgar: place dried bulgar in boiling water, turn off the stove, and let sit for 15 minutes. Meanwhile, combine shredded kale, parsley, carrots, dried …
From spirocollective.com
See details


BULGUR WHEAT, FRUIT AND KALE SALAD – SUNNYLAND MILLS
Web Serves 4. Ingredients: 1/2 cup #3 coarse bulgur wheat. 1/2 cup slivered almonds. 1 cup Feta cheese, crumbled. 1 cup dried fruit: raisins, dates, cranberries, cherries, diced …
From sunnylandmills.com
See details


BULGUR WHEAT SALAD - SPOONACULAR
Web Boil 1000ml of water in a saucepan and put in bulgur wheat and cook it according to the instruction on the packet. Once cook, strain and let it cool. Meanwhile, soak the raisins in …
From spoonacular.com
See details


RECIPE: BULGUR SALAD WITH KALE, SALAMI AND OLIVES
Web Stir in bulgur then cover and simmer until just tender, about 10 minutes. Uncover, scatter kale over the top, cover and cook until wilted and tender, 4 to 5 minutes more. Set aside …
From wholefoodsmarket.com
See details


HARISSA CHICKEN WITH KALE & BULGUR WHEAT SALAD
Web Salad: Cook the bulgur wheat according to the packet instructions, then allow to cool. Once cooled, add 2/3 of the dressing and mix through. Finely chop the kale and mix through …
From anchordairy.com
See details


KALE AND BULGUR WHEAT SALAD WITH PRESERVED LEMON AND …
Web Preheat oven to 200 C. Mix the bulgur wheat, ginger, preserved lemon and water/stock in a large roasting tin. Toss the kale in the olive oil and spread over the top. Roast for 15 …
From worldanimalprotection.org.uk
See details


Related Search