BULGUR AND KALE CASSEROLE
This comforting kale and bulgur casserole is modeled on the casserole I made a few weeks ago for Recipes for Health, with eggplant and bulgur.
Provided by Martha Rose Shulman
Categories dinner, one pot, main course
Time 1h40m
Yield Serves 6 to 8
Number Of Ingredients 23
Steps:
- Make the tomato sauce. Heat the olive oil in a large, heavy skillet over medium heat and add the onion. Cook, stirring, until tender, about 5 minutes, and add the garlic. Cook, stirring, until fragrant, about a minute, and add the tomatoes, salt to taste, pepper, sugar, cinnamon, paprika and allspice. Turn the heat up to medium-high and cook until the tomatoes are bubbling. Stir together, turn the heat back to medium-low, partly cover and cook, stirring often, until the tomatoes have cooked down and the sauce is thick and fragrant, 25 to 30 minutes. Taste and adjust seasoning. Remove from the heat. If your sauce is chunky, put through a food mill or pulse in a food processor fitted with the steel blade. Set aside.
- Meanwhile, blanch the kale in salted boiling water for 4 minutes or steam for 5 to 8 minutes, until tender. Rinse with cold water and squeeze dry. Chop fine (you can do this by pulsing in a food processor fitted with the steel blade.)
- Heat the olive oil over medium heat in a large, heavy skillet and add the garlic. When it begins to smell fragrant, in about 30 seconds, stir in the chopped kale. Toss together and season to taste with salt and freshly ground pepper. Stir in the bulgur and dill, combine well and remove from the heat.
- Preheat the oven to 350 degrees Fahrenheit. Oil a 3-quart baking or gratin dish. Spoon a small amount of tomato sauce on the bottom of the dish, and spoon in the bulgur and kale. Spread in an even layer. Sprinkle 2 tablespoons of the Parmesan on top and cover with the remaining tomato sauce, spread in an even layer.
- Beat together the eggs, yogurt and 2 tablespoons of the remaining Parmesan. Season with salt, pepper and paprika. Spoon over the tomato sauce and spread in an even layer. Sprinkle the remaining Parmesan on top. Place in the oven and bake 30 to 35 minutes, until golden. Remove from the heat and let sit for 10 minutes or longer before serving.
Nutrition Facts : @context http, Calories 253, UnsaturatedFat 5 grams, Carbohydrate 34 grams, Fat 9 grams, Fiber 9 grams, Protein 15 grams, SaturatedFat 3 grams, Sodium 745 milligrams, Sugar 9 grams, TransFat 0 grams
BULGUR WHEAT AND KALE SALAD
Steps:
- 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 bulgur until tender, about 15 minutes. Let stand 5 minutes, and then fluff with fork.
- For the cider vinaigrette: Combine the vinegar, shallots and agave nectar in small glass jar with a tightly fitted lid. Shake to combine. Add the oil and shake vigorously to emulse. Season with salt and pepper. Set aside until ready for use.
- For the salad: In a large mixing bowl, gently combine the bulgur, almonds, apricots, kale and red onions. Add the vinaigrette and mix until thoroughly dressed. Season with salt and pepper. Serve garnished with the chives.
Nutrition Facts : Calories 369 calorie, Fat 20 grams, SaturatedFat 2 grams, Cholesterol 0 milligrams, Sodium 166 milligrams, Carbohydrate 41 grams, Fiber 10 grams, Protein 11 grams, Sugar 8 grams
KALE CASSEROLE
Tender kale and sweet butternut squash come together in this creamy casserole. We added a touch of nutmeg to enhance the squash's natural sugars, then a generous dose of salty Parmesan for balance. Serve alongside your favorite main for an equally beautiful and flavorful side dish.
Provided by Food Network Kitchen
Categories side-dish
Time 50m
Yield 6 servings
Number Of Ingredients 13
Steps:
- Preheat the oven to 400 degrees F.
- Remove the tough, fibrous ribs from the kale leaves and discard the ribs. Tear the leaves into bite-size pieces. Reserve any tender stems and finely chop. Keep the leaves and chopped stems separate.
- Meanwhile, bring a large pot of salted water to a boil over high heat and fill a large bowl with ice water. Add the kale leaves to the boiling water and cook until tender and bright green, 1 to 2 minutes. Use a slotted spoon or tongs to transfer the kale to the ice water bath. Once completely cool, drain well. Bring the water back to a boil, then add the squash. Cook until just tender, about 3 minutes. Drain well and reserve the pot.
- Place the pot over medium-high heat. Melt the butter, then add the reserved kale stems, garlic, onion, 1/2 teaspoon salt and several grinds of pepper. Cook until the vegetables are tender, about 4 minutes. Stir in the kale leaves, squash, heavy cream, cream cheese, Parmesan and nutmeg until well combined and smooth. Reduce the heat to medium and cook until the sauce has reduced and thickened slightly, about 5 minutes. Season with salt and pepper.
- Transfer to a 2-quart baking dish. Stir together the breadcrumbs, parsley and a pinch of salt and pepper in a small bowl until combined, then sprinkle evenly over the top of the casserole. Bake until golden brown and bubbling at the edges, 15 to 20 minutes.
GREENS AND BULGUR GRATIN
Categories Leafy Green Side Bake High Fiber Casserole/Gratin Mozzarella Parmesan Gourmet Vegetarian Pescatarian Peanut Free Tree Nut Free Soy Free Kosher
Yield Serves 4 as a main course or 6 as a side dish
Number Of Ingredients 10
Steps:
- In a heatproof bowl pour enough boiling water over bulgur to cover by 1 inch. Cover bowl with a plate to trap steam and let stand 20 minutes. Drain bulgur in a large fine sieve, pressing out excess liquid, and transfer to a bowl.
- Keeping each variety of green separate, tear greens into bite-size pieces, discarding stems. Still keeping greens separate, wash thoroughly by dunking in a sinkful of water and transfer to a colander to drain.
- Put coarser greens (kale or collard) in a 4 1/2- to 5-quart kettle and steam in water clinging to leaves, covered, over moderate heat, stirring occasionally, until wilted, about 4 minutes. Add delicate greens (escarole, spinach, Swiss chard, and/or mustard) to coarse greens and steam, covered, stirring occasionally, until just wilted, 3 to 4 minutes. Drain greens in colander, pressing out excess liquid.
- In a large heavy skillet cook garlic in oil over moderate heat,stirring, until softened but not golden. Stir in greens and bulgur and season generously with salt and pepper. Stir in Parmesan and remove skillet from heat.
- Preheat oven to 400°F. and lightly oil a 1 1/2-quart gratin dish or other shallow baking dish.
- Spread half of greens mixture in dish and sprinkle evenly with mozzarella. Spread remaining greens mixture over mozzarella and smooth top with a rubber spatula. Gratin may be prepared up to this point 8 hours ahead and chilled, covered.
- Make topping:
- In a small bowl with a fork stir together bread crumbs and oil until crumbs are evenly moistened.
- Sprinkle topping over greens mixture and bake in middle of oven 30 minutes, or until bubbling and top is browned lightly.
KALE & BULGUR TABBOULEH WITH YOGURT DRESSING
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
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
BULGUR AND GROUND BEEF CASSEROLE
I found this in a book from the American Heart Assoc. Haven't prepared it yet, but I plan to as it sounds good.
Provided by smiles4u
Categories One Dish Meal
Time 1h20m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- In a medium bowl, soak bulgur in cold water for 15 to 30 minutes, or until soft. Set aside.
- meanwhile, heat a heavy non-stick skillet over medium-high heat. Add beef and saute for 4 to 5 minutes or until meat is no longer pink. Drain fat from pan.
- Add onions to skillet and cook until tender, 3 to 4 minutes.
- Drain bulgur and add to meat mixture with cilantro, dill weed, salt, pepper, chipped tomatoes, vegetable juice and lemon juice. Stir gently.
- Place mixture in a 10 x 10 x 2 inch baking dish or oven proof casserole dish.
- Bake at 350 uncovered for 15 to 20 minutes or until heated thoroughly.
KALE TABBOULEH
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
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
BULGUR PILAF WITH KALE AND TOMATOES
Enjoy a combination of nutritious vegetables and a whole grain all in one easy side dish. It goes equally well with Broiled Sirloin with Chile-Roasted Onions (page 176), Herb Chicken with Panko-Pecan Crust (page 148), or Wine-Poached Salmon (page 109).
Yield Serves 4; 3/4 cup per serving
Number Of Ingredients 10
Steps:
- In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.
- Stir in the broth, kale, bulgur, garlic, pepper, and salt. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 12 minutes, or until the bulgur is tender and most of the liquid is absorbed, stirring occasionally.
- Stir in the tomato. Cook for 1 minute, or until heated through. Remove from the heat. Stir in the lemon juice.
- Instead of the kale, you can use spinach in this recipe. Add the spinach with the tomato, stirring just until the spinach wilts.
- (Per serving)
- Calories: 149
- Total fat: 3.0g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 1.5g
- Cholesterol: 0mg
- Sodium: 124mg
- Carbohydrates: 28g
- Fiber: 6g
- Sugars: 2g
- Protein: 6g
- Calcium: 66mg
- Potassium: 354mg
- 1 1/2 starch
- 1 vegetable
- 1/2 fat
BEEF AND BULGUR CASSEROLE
Simple, easy to make - and delicious. My family calls this one "slop" too - because it's not a casserole that holds its shape when served. It comes out in a sloppy scoop, onto the plate. But, even though the nickname "slop" doesn't sound too appetizing - I promise this tastes good. It's often requested by the people in my house. I got this from a website with lots of Weight Watchers Core recipes. This recipe is core if you use Fat Free or Soy parmesan.
Provided by SweetChef
Categories Grains
Time 1h5m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- Heat oven to 350 F.
- Cook ground beef and onion in 10" skillet, stirring frequently, until beef is brown. Drain.
- Stir in remaining ingredients except for the parmesan cheese.
- Pour into ungreased 2.5 quart casserole dish.
- Cover and bake about 45 minutes, or until bulgur is tender.
- Stir in cheese.
- Sprinkle with fresh parsley, if desired.
Nutrition Facts : Calories 345.4, Fat 14.2, SaturatedFat 6.1, Cholesterol 81, Sodium 940.9, Carbohydrate 25.3, Fiber 5.7, Sugar 3.8, Protein 29.6
BULGUR, SPINACH AND TOMATO CASSEROLE
Bulgur is a versatile cracked wheat product that can lend a nutty flavor to a variety of dishes. Because this is a casserole, it calls for coarse bulgur, which can also be used in pilafs, soups and stuffed vegetables. It is paired here with spinach, tomatoes and cheese for a bubbly and hearty dish.
Provided by Martha Rose Shulman
Time 1h45m
Yield Serves 6
Number Of Ingredients 12
Steps:
- Bring 2 cups water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, cover and simmer 15 to 20 minutes, until the water is absorbed. Remove from the heat, uncover and place a clean dish towel over the pan, then replace the lid. Allow to sit undisturbed for 10 minutes or longer. Transfer to a large bowl.
- Pulse the tomatoes with their juice in a food processor. Heat 1 tablespoon of the olive oil over medium heat in a large, wide skillet or a shallow 3-quart saucepan and add the garlic. Cook, stirring, until fragrant, about 30 seconds, and add the tomatoes, sugar, salt to taste, and allspice or cinnamon. Bring to a simmer, reduce the heat to medium-low, and simmer until the tomatoes have cooked down to a fragrant sauce, about 20 minutes. Taste, adjust salt and add freshly ground pepper.
- Steam the spinach until it wilts, 1 to 2 minutes, rinse briefly with cold water and squeeze out excess water. Do this by the handful to get out all the water. Chop coarsely. Add to the bulgur. Add the mint and the chickpeas if using, 1 tablespoon of olive oil and 1/2 cup of the tomato sauce and toss together.
- Preheat the oven to 350 degrees. Oil a 2-quart gratin or baking dish. Spread the bulgur mixture in the dish in an even layer. Top with the remaining tomato sauce. Sprinkle on the cheese. Drizzle on the last tablespoon of olive oil. Bake 30 minutes, or until the top is lightly browned. Remove from the heat and allow to sit for 10 minutes before serving.
Nutrition Facts : @context http, Calories 209, UnsaturatedFat 7 grams, Carbohydrate 25 grams, Fat 10 grams, Fiber 6 grams, Protein 8 grams, SaturatedFat 3 grams, Sodium 471 milligrams, Sugar 4 grams
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