Bulgur Pilaf with Kale and Tomatoes Recipe

Name: Bulgur Pilaf with Kale and Tomatoes
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 teaspoons olive oil; 1 small onion, thinly sliced lengthwise; 2 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth; 2 cups chopped kale; 3/4 cup uncooked bulgur; 1 medium garlic clove, minced; 1/4 teaspoon pepper; 1/8 teaspoon salt; 1 medium Italian plum (Roma) tomato, chopped; 2 tablespoons fresh lemon juice

Servings: persons

2 teaspoons olive oil
1 small onion, thinly sliced lengthwise
2 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
2 cups chopped kale
3/4 cup uncooked bulgur
1 medium garlic clove, minced
1/4 teaspoon pepper
1/8 teaspoon salt
1 medium Italian plum (Roma) tomato, chopped
2 tablespoons fresh lemon juice

1
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom.
2
Cook the onion for 3 minutes, or until soft, stirring frequently.
3
Stir in the broth, kale, bulgur, garlic, pepper, and salt.
4
Bring to a boil, still over medium-high heat.
5
Reduce the heat and simmer, covered, for 12 minutes, or until the bulgur is tender and most of the liquid is absorbed, stirring occasionally.
6
Stir in the tomato.
7
Cook for 1 minute, or until heated through.
8
Remove from the heat.
9
Stir in the lemon juice.
10
Instead of the kale, you can use spinach in this recipe.
11
Add the spinach with the tomato, stirring just until the spinach wilts.
12
(Per serving)
13
Calories: 149
14
Total fat: 3.0g
15
Saturated: 0.5g
16
Trans: 0.0g
17
Polyunsaturated: 0.5g
18
Monounsaturated: 1.5g
19
Cholesterol: 0mg
20
Sodium: 124mg
21
Carbohydrates: 28g
22
Fiber: 6g
23
Sugars: 2g
24
Protein: 6g
25
Calcium: 66mg
26
Potassium: 354mg
27
1 1/2 starch
28
1 vegetable
29
1/2 fat

278

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 2 teaspoons olive oil, 1 small onion, thinly sliced lengthwise, 2 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth, 2 cups chopped kale, and more.

Yes, Bulgur Pilaf with Kale and Tomatoes falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Bulgur Pilaf with Kale and Tomatoes

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