Bulgur And Kale Casserole Recipes

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BULGUR AND KALE CASSEROLE



Bulgur and Kale Casserole image

This comforting kale and bulgur casserole is modeled on the casserole I made a few weeks ago for Recipes for Health, with eggplant and bulgur.

Provided by Martha Rose Shulman

Categories     dinner, one pot, main course

Time 1h40m

Yield Serves 6 to 8

Number Of Ingredients 23

1 tablespoon extra virgin olive oil
1 small or 1/2 medium onion, chopped
2 to 4 garlic cloves (to taste)
2 pounds fresh tomatoes, quartered if you have a food mill, peeled, seeded and chopped if you don't, or 1 28-ounce can chopped tomatoes, with juice, or crushed tomatoes in purée
Salt
freshly ground pepper
1/2 teaspoon sugar
1/4 teaspoon ground cinnamon
1/2 teaspoon sweet paprika
1/4 teaspoon ground allspice
1 pound kale, stemmed and washed, or a 10-ounce bag of stemmed, washed kale
1 tablespoon extra virgin olive oil
1 garlic clove, minced
Salt
freshly ground pepper
1 cup coarse bulgur No. 3, cooked
1/4 cup finely chopped fresh dill
2 ounces approximately 1/2 cup freshly grated Parmesan
3 eggs
1 cup thick plain low-fat yogurt
Salt to taste
pepper to taste
paprika to taste

Steps:

  • Make the tomato sauce. Heat the olive oil in a large, heavy skillet over medium heat and add the onion. Cook, stirring, until tender, about 5 minutes, and add the garlic. Cook, stirring, until fragrant, about a minute, and add the tomatoes, salt to taste, pepper, sugar, cinnamon, paprika and allspice. Turn the heat up to medium-high and cook until the tomatoes are bubbling. Stir together, turn the heat back to medium-low, partly cover and cook, stirring often, until the tomatoes have cooked down and the sauce is thick and fragrant, 25 to 30 minutes. Taste and adjust seasoning. Remove from the heat. If your sauce is chunky, put through a food mill or pulse in a food processor fitted with the steel blade. Set aside.
  • Meanwhile, blanch the kale in salted boiling water for 4 minutes or steam for 5 to 8 minutes, until tender. Rinse with cold water and squeeze dry. Chop fine (you can do this by pulsing in a food processor fitted with the steel blade.)
  • Heat the olive oil over medium heat in a large, heavy skillet and add the garlic. When it begins to smell fragrant, in about 30 seconds, stir in the chopped kale. Toss together and season to taste with salt and freshly ground pepper. Stir in the bulgur and dill, combine well and remove from the heat.
  • Preheat the oven to 350 degrees Fahrenheit. Oil a 3-quart baking or gratin dish. Spoon a small amount of tomato sauce on the bottom of the dish, and spoon in the bulgur and kale. Spread in an even layer. Sprinkle 2 tablespoons of the Parmesan on top and cover with the remaining tomato sauce, spread in an even layer.
  • Beat together the eggs, yogurt and 2 tablespoons of the remaining Parmesan. Season with salt, pepper and paprika. Spoon over the tomato sauce and spread in an even layer. Sprinkle the remaining Parmesan on top. Place in the oven and bake 30 to 35 minutes, until golden. Remove from the heat and let sit for 10 minutes or longer before serving.

Nutrition Facts : @context http, Calories 253, UnsaturatedFat 5 grams, Carbohydrate 34 grams, Fat 9 grams, Fiber 9 grams, Protein 15 grams, SaturatedFat 3 grams, Sodium 745 milligrams, Sugar 9 grams, TransFat 0 grams

BULGUR WHEAT AND KALE SALAD



Bulgur Wheat and Kale Salad image

Provided by Guy Fieri

Categories     side-dish

Time 35m

Yield 4 servings

Number Of Ingredients 12

2 cups low-sodium chicken stock
1 cup bulgur wheat
1 tablespoon apple cider vinegar
1 teaspoon minced shallot
1/2 teaspoon agave nectar
3 tablespoons olive oil
Kosher salt and freshly cracked black pepper
1/2 cup toasted almonds
1/3 cup diced dried apricots
1/4 cup finely julienned kale
1/2 small red onion, shaved
2 teaspoons finely sliced fresh chives

Steps:

  • For the bulgur: In medium saucepot over medium-high heat, bring the chicken stock to a boil. Add the bulgur, cover and reduce the heat to medium-low. Simmer the bulgur until tender, about 15 minutes. Let stand 5 minutes, and then fluff with fork.
  • For the cider vinaigrette: Combine the vinegar, shallots and agave nectar in small glass jar with a tightly fitted lid. Shake to combine. Add the oil and shake vigorously to emulse. Season with salt and pepper. Set aside until ready for use.
  • For the salad: In a large mixing bowl, gently combine the bulgur, almonds, apricots, kale and red onions. Add the vinaigrette and mix until thoroughly dressed. Season with salt and pepper. Serve garnished with the chives.

Nutrition Facts : Calories 369 calorie, Fat 20 grams, SaturatedFat 2 grams, Cholesterol 0 milligrams, Sodium 166 milligrams, Carbohydrate 41 grams, Fiber 10 grams, Protein 11 grams, Sugar 8 grams

KALE TABBOULEH



Kale tabbouleh image

Use bulgur wheat as the base for this Middle Eastern salad of superhealthy greens, feta cheese and spices

Provided by Barney Desmazery

Categories     Dinner, Starter

Time 30m

Number Of Ingredients 12

100g bulgur wheat
100g kale
large bunch mint , roughly chopped
bunch spring onion , sliced
½ cucumber , diced
4 tomatoes , deseeded and chopped
pinch of ground cinnamon
pinch of ground allspice
6 tbsp olive oil
juice and zest ½ lemon
100g feta cheese , crumbled
4 Baby Gem lettuces , leaves separated, to serve

Steps:

  • Tip the bulgur wheat into a heatproof bowl and just cover with boiling water, then cover with cling film and set aside for 10-15 mins or until tender. Put the kale in a food processor and pulse to finely chop.
  • Stir the kale, mint, spring onions, cucumber and tomatoes through the bulgur wheat. Season with the cinnamon and allspice, then dress with the olive oil and lemon juice to taste. Scatter over the lemon zest and feta. To serve, let everyone scoop the salad onto leaves of Baby Gem lettuce.

Nutrition Facts : Calories 235 calories, Fat 15 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 17 grams carbohydrates, Sugar 4 grams sugar, Fiber 2 grams fiber, Protein 6 grams protein, Sodium 0.7 milligram of sodium

BULGUR PILAF WITH KALE AND TOMATOES



Bulgur Pilaf with Kale and Tomatoes image

Enjoy a combination of nutritious vegetables and a whole grain all in one easy side dish. It goes equally well with Broiled Sirloin with Chile-Roasted Onions (page 176), Herb Chicken with Panko-Pecan Crust (page 148), or Wine-Poached Salmon (page 109).

Yield Serves 4; 3/4 cup per serving

Number Of Ingredients 10

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

Steps:

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

BULGUR AND GROUND BEEF CASSEROLE



Bulgur and Ground Beef Casserole image

I found this in a book from the American Heart Assoc. Haven't prepared it yet, but I plan to as it sounds good.

Provided by smiles4u

Categories     One Dish Meal

Time 1h20m

Yield 6 serving(s)

Number Of Ingredients 11

1 cup bulgur
1 1/2 cups cold water
1 lb lean ground beef
2 medium onions, chopped
1/2 cup fresh cilantro or 1/2 cup parsley, finely chopped
1 tablespoon fresh dill weed, chopped
1/4 teaspoon salt
pepper
4 medium tomatoes, chopped
1/2 cup canned low-sodium V8 juice
2 tablespoons fresh lemon juice

Steps:

  • In a medium bowl, soak bulgur in cold water for 15 to 30 minutes, or until soft. Set aside.
  • meanwhile, heat a heavy non-stick skillet over medium-high heat. Add beef and saute for 4 to 5 minutes or until meat is no longer pink. Drain fat from pan.
  • Add onions to skillet and cook until tender, 3 to 4 minutes.
  • Drain bulgur and add to meat mixture with cilantro, dill weed, salt, pepper, chipped tomatoes, vegetable juice and lemon juice. Stir gently.
  • Place mixture in a 10 x 10 x 2 inch baking dish or oven proof casserole dish.
  • Bake at 350 uncovered for 15 to 20 minutes or until heated thoroughly.

GREENS AND BULGUR GRATIN



Greens and Bulgur Gratin image

Categories     Leafy Green     Side     Bake     High Fiber     Casserole/Gratin     Mozzarella     Parmesan     Gourmet     Vegetarian     Pescatarian     Peanut Free     Tree Nut Free     Soy Free     Kosher

Yield Serves 4 as a main course or 6 as a side dish

Number Of Ingredients 10

1/2 cup coarse bulgur*
2 pounds assorted greens such as kale, collard, escarole, spinach,Swiss chard, and/or mustard greens
6 large garlic cloves, minced
3 tablespoons olive oil
1/4 cup freshly grated Parmesan (about 1 ounce)
6 ounces chilled whole-milk or part-skim mozzarella, grated coarse
For topping
1/2 cup fine fresh bread crumbs
1 tablespoon olive oil
*available at natural foods stores and specialty foods shops

Steps:

  • In a heatproof bowl pour enough boiling water over bulgur to cover by 1 inch. Cover bowl with a plate to trap steam and let stand 20 minutes. Drain bulgur in a large fine sieve, pressing out excess liquid, and transfer to a bowl.
  • Keeping each variety of green separate, tear greens into bite-size pieces, discarding stems. Still keeping greens separate, wash thoroughly by dunking in a sinkful of water and transfer to a colander to drain.
  • Put coarser greens (kale or collard) in a 4 1/2- to 5-quart kettle and steam in water clinging to leaves, covered, over moderate heat, stirring occasionally, until wilted, about 4 minutes. Add delicate greens (escarole, spinach, Swiss chard, and/or mustard) to coarse greens and steam, covered, stirring occasionally, until just wilted, 3 to 4 minutes. Drain greens in colander, pressing out excess liquid.
  • In a large heavy skillet cook garlic in oil over moderate heat,stirring, until softened but not golden. Stir in greens and bulgur and season generously with salt and pepper. Stir in Parmesan and remove skillet from heat.
  • Preheat oven to 400°F. and lightly oil a 1 1/2-quart gratin dish or other shallow baking dish.
  • Spread half of greens mixture in dish and sprinkle evenly with mozzarella. Spread remaining greens mixture over mozzarella and smooth top with a rubber spatula. Gratin may be prepared up to this point 8 hours ahead and chilled, covered.
  • Make topping:
  • In a small bowl with a fork stir together bread crumbs and oil until crumbs are evenly moistened.
  • Sprinkle topping over greens mixture and bake in middle of oven 30 minutes, or until bubbling and top is browned lightly.

BULGUR, SPINACH AND TOMATO CASSEROLE



Bulgur, Spinach and Tomato Casserole image

Bulgur is a versatile cracked wheat product that can lend a nutty flavor to a variety of dishes. Because this is a casserole, it calls for coarse bulgur, which can also be used in pilafs, soups and stuffed vegetables. It is paired here with spinach, tomatoes and cheese for a bubbly and hearty dish.

Provided by Martha Rose Shulman

Time 1h45m

Yield Serves 6

Number Of Ingredients 12

1 cup coarse (#3) bulgur
Salt to taste
1 28-ounce can chopped tomatoes with juice
3 tablespoons extra virgin olive oil
3 plump garlic cloves, minced
1/4 teaspoon sugar
1/4 to 1/2 teaspoon ground allspice or cinnamon (to taste)
Freshly ground pepper
1 12-ounce bunch spinach, stemmed and washed thoroughly in 2 changes of water, or 2 6-ounce bags baby spinach
2 teaspoons dried mint or 1 tablespoon chopped fresh mint
1 1/2 cups cooked chickpeas (1 can, drained and rinsed) (optional)
2 ounces Gruyère, or 1 ounce each Gruyère and Parmesan, grated (1/2 cup)

Steps:

  • Bring 2 cups water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, cover and simmer 15 to 20 minutes, until the water is absorbed. Remove from the heat, uncover and place a clean dish towel over the pan, then replace the lid. Allow to sit undisturbed for 10 minutes or longer. Transfer to a large bowl.
  • Pulse the tomatoes with their juice in a food processor. Heat 1 tablespoon of the olive oil over medium heat in a large, wide skillet or a shallow 3-quart saucepan and add the garlic. Cook, stirring, until fragrant, about 30 seconds, and add the tomatoes, sugar, salt to taste, and allspice or cinnamon. Bring to a simmer, reduce the heat to medium-low, and simmer until the tomatoes have cooked down to a fragrant sauce, about 20 minutes. Taste, adjust salt and add freshly ground pepper.
  • Steam the spinach until it wilts, 1 to 2 minutes, rinse briefly with cold water and squeeze out excess water. Do this by the handful to get out all the water. Chop coarsely. Add to the bulgur. Add the mint and the chickpeas if using, 1 tablespoon of olive oil and 1/2 cup of the tomato sauce and toss together.
  • Preheat the oven to 350 degrees. Oil a 2-quart gratin or baking dish. Spread the bulgur mixture in the dish in an even layer. Top with the remaining tomato sauce. Sprinkle on the cheese. Drizzle on the last tablespoon of olive oil. Bake 30 minutes, or until the top is lightly browned. Remove from the heat and allow to sit for 10 minutes before serving.

Nutrition Facts : @context http, Calories 209, UnsaturatedFat 7 grams, Carbohydrate 25 grams, Fat 10 grams, Fiber 6 grams, Protein 8 grams, SaturatedFat 3 grams, Sodium 471 milligrams, Sugar 4 grams

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Top Asked Questions

How do you cook bulgur in the oven?
Preheat the oven to 350 degrees Fahrenheit. Oil a 3-quart baking or gratin dish. Spoon a small amount of tomato sauce on the bottom of the dish, and spoon in the bulgur and kale. Spread in an even layer. Sprinkle 2 tablespoons of the Parmesan on top and cover with the remaining tomato sauce, spread in an even layer.
How do you make Kale and garlic bread?
Heat the olive oil over medium heat in a large, heavy skillet and add the garlic. When it begins to smell fragrant, in about 30 seconds, stir in the chopped kale. Toss together and season to taste with salt and freshly ground pepper. Stir in the bulgur and dill, combine well and remove from the heat. Preheat the oven to 350 degrees Fahrenheit.
How do you cook with bulgur and Dill?
Stir in the bulgur and dill, combine well and remove from the heat. Preheat the oven to 350 degrees Fahrenheit. Oil a 3-quart baking or gratin dish. Spoon a small amount of tomato sauce on the bottom of the dish, and spoon in the bulgur and kale. Spread in an even layer.
How to cook Kale and garlic for Soup?
Heat the olive oil over medium heat in a large, heavy skillet and add the garlic. When it begins to smell fragrant, in about 30 seconds, stir in the chopped kale. Toss together and season to taste with salt and freshly ground pepper. Stir in the bulgur and dill, combine well and remove from the heat.

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