This quick and easy Bulgur Wheat with Kale and Shallots makes a healthy and delicious vegetarian weeknight dinner idea.
BULGUR WHEAT WITH KALE AND SHALLOTS
If you are stuck in the same pasta/ or rice/or potatoes routine and are looking for a nutritious alternative try bulgur wheat. I must admit I don’t normally use much bulgur wheat in my cooking, I am not sure why, perhaps because I’ve only seen it sold in small packs, so I probably just don’t always notice it. But this time I needed something new that would go with kale so I took my time in the supermarket and the bulgur wheat caught my eye.
All the sources I’ve consulted seem to confirm that it is high in protein, minerals and fiber and is considered a wholegrain. It is low in fat, and very importantly, does not need to be cooked! Just rehydrate it using boiling water, as you would do with couscous. So it’s not only nutritious but also convenient. Plus it has a pleasant, mildly nutty flavour which makes it very versatile. This recipe is very quick and simple and requires few ingredients. It can be cooked in advance and served as a side or main dish. Bulgur wheat tastes fantastic with kale and I will be buying more of it from now on.
- 1 cup bulgur wheat
- 200 g roughly chopped kale
- 4 shallots finely chopped
- 2 cloves of garlic finely chopped
- 3 tablespoons olive oil plus more for drizzling
- 4 tablespoons white wine
- 4 tablespoons parmesan finely grated
- Fine sea salt and black pepper to taste
- 1/3 cup cold water to be added just before the mixture goes in the oven
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Place the bulgur wheat in a medium bowl and pour enough boiling water to cover it completely. Leave to stand for 20 minutes. Preheat the oven to 400F / 200C / gas mark 6.
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While the wheat is rehydrating, in a large pan heat the oil, add the shallots and garlic, stir and fry for about 2 minutes on medium-low heat. Add the wine and continue cooking for 3-4 minutes. Add the kale, cover and simmer for about 6-7 minutes. Remove from the heat, transfer to a food processor and blend until the larger pieces are no longer visible. In a large bowl combine the mixture with the bulgur wheat, season, add half the parmesan and stir thoroughly. Place the mixture in a baking dish, sprinkle with the remaining parmesan, and drizzle with the water and oil. Bake for 10 minutes.
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