Mustard Greens & Bulgur

Mustard Greens & Bulgur

8 Reviews
From: EatingWell Magazine January/February 2008

Pungent mustard greens beg for other strong flavors for balance. Here walnut oil, walnuts, dates, bulgur and white-wine vinegar do the trick.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 cup bulgur, (see Shopping Tip)
  • 2 tablespoons chopped walnuts
  • 6 teaspoons walnut oil, or extra-virgin olive oil, divided
  • 2 shallots, chopped
  • 1 tablespoon finely chopped garlic
  • 12 cups thinly sliced mustard greens, (about 1 bunch), tough stems removed
  • 1/3 cup chopped pitted dates
  • 2-3 tablespoons water
  • 4 teaspoons white-wine vinegar
  • 1/2 teaspoon salt


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  • Ready In

  1. Prepare bulgur according to package directions. Transfer to a colander and rinse under cool water; drain. Toast walnuts in a small dry skillet over medium-low heat, stirring, until lightly browned and fragrant, 2 to 3 minutes.
  2. Place 5 teaspoons oil and shallots in a large skillet over medium-low heat. Cook until the shallots start to brown, 4 to 6 minutes. Add garlic and cook, stirring, until fragrant, about 15 seconds. Add mustard greens, dates and 2 tablespoons water and cook, stirring occasionally, until the greens are tender and the water evaporates (add another tablespoon of water if the pan is dry before the greens are tender), about 4 minutes. Stir in vinegar, salt and the prepared bulgur; cook until heated through, about 1 minute. Drizzle with the remaining 1 teaspoon oil and sprinkle with the walnuts before serving.
  • Shopping Tip: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Unlike cracked wheat, it simply needs a quick soak in hot water for most uses. Look for bulgur in the natural-foods section of large supermarkets, near other grains, or online at or

Nutrition information

  • Serving size: about 2/3 cup
  • Per serving: 196 calories; 7 g fat(1 g sat); 7 g fiber; 31 g carbohydrates; 7 g protein; 26 mcg folate; 0 mg cholesterol; 7 g sugars; 0 g added sugars; 3470 IU vitamin A; 79 mg vitamin C; 148 mg calcium; 3 mg iron; 222 mg sodium; 618 mg potassium
  • Nutrition Bonus: Vitamin A (237% daily value), Vitamin C (132% dv), Folate (56% dv), Magnesium (21% dv), Potassium (17% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 1/2 fruit, 1 1/2 fat

Reviews 8

January 23, 2015
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By: LeeAnn
Loved it! Made this for dinner tonight and loved it! I, too, used spinach and Craisins... That's what I had on hand... Very tasty, quick, filling dinner! Will make it again, thanks for the recipe! Pros: Easy to make...versatile
November 08, 2012
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By: EatingWell User
What an intriguing dish! Well to be honest I'm actually a bit surprised with how well this turned out. Usually whenever eatingwell puts a recipe with shallots and vinegar in it they turn out terrible and over vinegary (has happened many times with their recipes). And I was extra worried because earlier this week I tried out mustard greens for the first time and hated the pungent bitter flavor. But I wanted to use up the rest of the greens I had so I tried this out. A bit skeptical on my first bite but it's actually not bad, pretty good actually. Wouldn't call it great or awesome rating, but I'm impressed. It really does hide the bitter mustard greens very nicely. I used brown rice (twice as much) instead of bulgur, cranberries in replacement of dates, almonds instead of walnuts, and 1 small yellow onion in place of the shallot. The nuts and cranberries are such a nice addition do not leave them out. I might make this again, kudos eatingwell for making an impressive challenging dish and not overdoing the vinegar and onion for once! =) Pros: Really pretty colors, very interesting flavor
January 15, 2012
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By: krosil
Yummy and easy to make!
October 15, 2010
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By: EatingWell User
I used spinich instead of mustard greens and dried cranberries instead of dates. SO Good!
July 29, 2010
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By: ripleyb
I made this recipe and even my husband liked it. It is full of wonderfully great tasting ingredients and it's even good for you. This is one grains dish I will fall back on again and again.
July 14, 2010
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By: EatingWell User
I am not a mustard green fan. I made this recipe with Swiss Chard and it was delicious.
June 12, 2010
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By: EatingWell User
I made this recipe to order and also thought the mustard greens were bitter. I liked the recipe in general but might try with a different green.
November 03, 2009
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By: cms14344
We loved this recipe. I used dried plums and rainsins in place of the dates. The sweetness helped with the bitterness of the mustard greens. Ours are extremely bitter this year from the garden so this recipe was a lifesaver. Next time I will add the chard too. The toasted nuts are a really nice touch to the dish.