Mustard Greens & Bulgur
From EatingWell: 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.
- 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
- 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.
- 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.
Tips & Notes
- 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 kalustyans.com or lebaneseproducts.com.
Per serving: 169 calories; 6 g fat (1 g sat, 1 g mono); 0 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 4 g protein; 5 g fiber; 199 mg sodium; 192 mg potassium.
Nutrition Bonus: Vitamin A (57% daily value), Vitamin C (33% dv), good source of omega-3s.
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1/2 fruit, 1 1/2 fat
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- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Vegetarian, other
- Preparation/ Technique
- January/February 2008