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[NEW] Mustard Greens & Bulgur

Jump back, Jack! You will not believe that something this good for you can taste so good. Serve it as the main dish with a small portion of lean protein such as poached tilapia for a robustly filling meal that will leave you happy with your choices for flavor and health. Walnut oil is a wonderful flavor treat, but if you don't have any on hand, olive oil is a perfectly acceptable substitute. Tip: To toast nuts, place in a small, dry skillet over low heat and stir constantly until just fragrant (2-3 minutes).
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Prep Time: 20 min.
Cook Time:
Total Time: 20 mins
6 Servings
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[NEW] Mustard Greens & Bulgur

Ingredients

  • 1 cup bulgur
  • 6 tsp. walnut oil, divided 2 shallots, chopped
  • 1 Tbsp. minced garlic
  • 2 cups mustard greens, stemmed and thinly sliced â…“ cup chopped dates 2-
  • 3 Tbsp. water
  • 4 tsp. white wine vinegar ½ tsp. salt
  • 2 Tbsp. chopped walnuts, toasted

Tip: Screenshot this list for easy reference while shopping

Instructions

  1. Prepare bulgur according to package directions.
  2. While bulgur is cooking, place 5 teaspoons oil and shallots in a large skillet over medium-low heat. Cook until the shallots start to brown (4-6 minutes). Add garlic and cook, stirring, until fragrant (15 seconds).
  3. Add mustard greens, dates, and 2 tablespoons water. Cook, stirring occasionally, until the greens are tender and the water evaporates, adding more water if needed to keep the pan from going dry before greens are tender (4 minutes).
  4. Stir in vinegar, salt, and cooked bulgur. Cook until heated through (1 minute). Drizzle with the remaining 1 teaspoon oil and sprinkle with the walnuts to serve.

Nutrition Facts

6 servings per container
Serving size 173 g
Amount per serving
Calories 201
% Daily Value*
Total Fat 7g 9%
Saturated Fat 0.6g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 222.5mg 10%
Total Carbohydrate 32.3g 12%
Dietary Fiber 7.75g 29%
Total Sugars 7.8g
Includes 0g Added Sugars 0%
Protein 7.1g
Vitamin D 0mcg 0%
Calcium 150.3mg 10%
Iron 2.8mg 15%
Potassium 640.3mg 15%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Practical Notes
No additional notes for this recipe.

Score Breakdown

+ More
  • Fiber
  • Vitamins & Minerals
  • Whole Grains
− Less
  • Additives to Limit
  • Added Sodium
  • Added Sugar
+5 -3 =2
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