This quick and easy bulgur wheat with kale and shallots is a delicious side dish, perfect for a potluck dinner or family meal.
This easy, nutritious bulgur wheat with kale comes together in as little as 15 minutes! That's all the time you'll need to prepare the bulgur as well as the vegetables.
If you are stuck in the same pasta/ or rice/or potatoes routine try bulgur wheat as an alternative. It it has a pleasant, mildly nutty flavour which goes well with a huge range of flavours.
Is bulgur wheat healthy
Absolutely! Bulgur wheat is considered a wholegrain. It is high in protein, fibre as well as magnesium and other minerals. 100g of bulgur contains only 1g of fat, which is very low.
How to prepare bulgur wheat
Apart from being nutritious bulgur wheat has another important characteristic - it does not need to be cooked! Just rehydrate it using boiling water, as you would do with couscous.
How to make bulgur wheat with kale and shallots
Whilst you are waiting for the bulgur to soak up the water prepare the rest of the ingredients. In a large pan fry the garlic and shallots for 2-3 minutes until softened. Then add the kale, cover and cook over a low heat for approximately 6 minutes until the kale becomes tender. Then all that's left to do is add some butter (or a splash of coconut milk), combine the mixture with the bulgur (which by now should be fluffy) and serve.
What toppings would go well with this vegetarian side dish
As this is a very simple recipe you could jazz it up with a number of ingredients for added colour, crunch and flavour. I have scattered dry toasted chopped almonds over the top but you could use hazelnuts, cashews, sunflower seeds or pumpkin seeds if you prefer.
You could also sprinkle some freshly chopped herbs over the dish. Parsley or chives would be good choices, but thai basil or cilantro would work well too (especially if you use coconut milk instead of butter).
If you want more colour in this bulgur wheat dish scatter a handful of pomegranate seeds over the top. I used this simple trick in my curried cauliflower salad as well as cauliflower tabbouleh salad (which, incidentally, does not contain any bulgur). The pomegranate breaks up the monotony of a dish, adding colour, sweetness and crunch.
If you want to add more sharpness to this side dish serve it with chopped pickled beetroot or capers.
Can I serve this side dish cold
Yes, you can! If you decide to go down this route you could prepare this dish as per Instructions and simply leave it to cool. Alternatively rehydrate the bulgur and once completely cooled, refrigerate, covered, for up to 2 days, until you are ready to make the recipe. You could also prepare the kale mixture in advance and keep refrigerated.
Or you could vary the serving methods and perhaps enjoy it as a hot side dish at first and a cold salad the next day (with my toppings suggestions, see below, and a drizzle of oil).
What to serve with kale and shallots side dish
This bulgur wheat side dish is great with chicken dishes, such as healthy yogurt chicken kebabs with Moroccan spices or crispy baked chicken legs. Try it also with healthy salmon fish cakes or pistachio crusted fish.
More easy bulgur wheat recipes
- Cauliflower Bulgur Wheat Casserole with Honey Chicken and Peaches
- Vegetarian Stuffed Tomatoes with Bulgur Wheat
Check out also this collection of over 12 healthy vegetarian pasta meals.
Bulgur Wheat with Kale and Shallots
Ingredients
- 1 cup raw bulgur wheat
- 150 g kale finely chopped
- 5 shallots finely chopped
- 3 garlic cloves finely chopped
- 3 tablespoons olive oil
- 2 tbsp butter or a splash of coconut milk
- Fine sea salt and black pepper to taste
- Boiling water for rehydrating the bulgur
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, add the shallots and garlic, stir and fry for about 2 minutes over a medium-low heat. Add the kale, cover and simmer for about 6-7 minutes, until tender, stirring occasionally. Remove from the heat, add the butter/coconut milk and combine with the bulgur wheat (once rehydrated). Stir and season to taste. Serve hot.
Notes
Nutrition
*Nutritional information is automatically generated and should be considered as an estimate.
**A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.
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Hi, I am Monika, welcome to Everyday Healthy Recipes! This blog is all about creatively simple recipes with a healthy twist, old classics with a modern take, and an occasional Polish dish thrown into the mix - all easy to make, healthy and delicious, perfect for everyday cooking.
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