NUTRITION FACTS
Serving Size = 1 cup (135g); Servings per container = 4; Calories 230; Total Fat 11g (17%); Saturated Fat 3g (15%); Cholesterol 15mg (5%); Sodium 80mg (3%); Total Carbohydrate 29g (10%); Dietary Fiber 8g (32%); Sugars 7g; Protein  6g.

KALE & BULGUR MEDLEY

4 servings / 1 serving = 1 cup / prep time: 30 minutes

KALE & BULGUR MEDLEY

4 servings / 1 serving = 1 cup / prep time: 30 minutes

Final-CHEF-Stamp-KNOCKED-OUT_33INGREDIENTS

  • ½ cup bulgur
  • ½ cup dried sour cherries
  • 1 cup boiling water
  • 2 Tablespoons extra-virgin olive oil, divided
  • 2 teaspoons coriander seeds
  • 1 teaspoon cumin seeds
  • 1 small bunch kale, leaves stripped from the rib and chopped into bite-sized pieces (about 4 cups)
  • ½ teaspoon salt
  • freshly ground black pepper
  • juice of 1 lemon
  • a small handful of fresh mint
  • a small handful of fresh dill
  • ½ cup goat cheese, grated or crumbled

 

DIRECTIONS

  1. Place the bulgur and dried sour cherries into a large heatproof bowl.  Add the boiling water, cover the bowl with saran wrap, and let sit for 10 minutes or until softened.
  2. Meanwhile, heat a large skillet over medium heat.  Add 1 Tablespoon olive oil.  Add coriander seeds and cumin seeds and toast until fragrant, about 30 seconds.  Add the chopped kale and cook until softened, about 5 minutes, stirring often.  Season with salt and pepper.
  3. Once the bulgur is softened, drain to remove any excess water.  Add the cooked kale to the bulgur and stir well.  Let cool for a few minutes.
  4. While the bulgur cools, pick the leaves from the stem of mint.  Chop the mint leaves and dill gently.  Add the other tablespoon of olive oil and lemon juice to the bulgur and stir well.  Stir in the mint and dill.  Check seasonings.
  5. Top with crumbled or grated goat cheese.
NUTRITION FACTS
Serving Size = 1 cup (135g); Servings per container = 4; Calories 230; Total Fat 11g (17%); Saturated Fat 3g (15%); Cholesterol 15mg (5%); Sodium 80mg (3%); Total Carbohydrate 29g (10%); Dietary Fiber 8g (32%); Sugars 7g; Protein  6g.

© 2017 - 2018 Copyright. Goldsbury Foundation.

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