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Mustard Greens & Bulgur

Three Stars Guiding Stars

  • Servings:

    6 (173 g) as an appetizer

  • Prep Time:

    20 minutes

  • Cook Time:

    0 minutes

Ingredients

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).
1 cup bulgur
6 tsp. walnut oil, divided
2 shallots, chopped
1 Tbsp. minced garlic
12 cups mustard greens, stemmed and thinly sliced
1/3 cup chopped dates
2-3 Tbsp. water
4 tsp. white wine vinegar
1/2 tsp. salt
2 Tbsp. chopped walnuts, toasted
Mustard Greens & Bulgur

Directions

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

Nutritional Facts
Servings 6 (173 g)
Base Nutrients
Calories 200 kcal (10%)
Calories from Fat 63 kcal (0%)
Total Fat 7 g (11%)
Saturated Fat 1 g (3%)
Cholesterol 0 mg (0%)
Sodium 222 mg (9%)
Total Carbohydrates 32 g (11%)
Dietary Fiber 8 g (31%)
Protein 7 g (12%)
Vitamins
Vitamin A n/a
Vitamin C 80 mg (89%)
Minerals
Calcium 150 mg (12%)
Iron 3 mg (15%)
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