Hearty bulgur pilaf with nutritious kale and juicy tomatoes.
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Nutrition per Serving
Ingredients
Estimated total cost: €2.60 · €0.65/serving
- 2 teaspoons extra virgin olive oil (use a high-quality oil for better flavor)Est. price €0.04–€0.08
- 1/4 teaspoon freshly ground pepper (adjust amount to taste)Est. price €0.02–€0.05
- 1/8 teaspoon sea salt (add salt sparingly and adjust to taste)Est. price €0.01–€0.03
- 2 cups Chicken Broth or artisanal fat-free, low-sodium chicken broth (opt for a high-quality broth for richer taste)Est. price €0.60–€1.20
- 1 small onion, thinly sliced lengthwise (slice the onion thinly for a delicate texture)Est. price €0.15–€0.30
- 1 medium garlic clove, minced (mince the garlic finely for a robust flavor)Est. price €0.08–€0.15
- 1 medium Italian plum (Roma) tomato, chopped (use ripe tomatoes for a burst of freshness)Est. price €0.25–€0.45
- 2 cups finely chopped kale (remove tough stems before chopping)Est. price €1.00–€2.00
- 3/4 cup raw bulgur (rinse the bulgur before cooking to remove any excess starch)Est. price €0.30–€0.60
- 2 tablespoons freshly squeezed lemon juice (use fresh lemon juice for a zesty kick)Est. price €0.15–€0.30
Steps
- 1Begin by heating the oil in a large skillet over medium-high heat, swirling it to ensure the bottom is coated evenly. Cook the onion for about 3 minutes until it turns soft, stirring it frequently throughout the process.
- 2Combine the broth, kale, bulgur, garlic, pepper, and salt in a pot. Heat the mixture over medium-high heat until it reaches a boil. Once boiling, lower the heat and cover the pot to simmer for 12 minutes. Stir occasionally until the bulgur is tender and has absorbed most of the liquid.
Cultural note
Bulgur pilaf is a traditional Middle Eastern dish that is popular in countries like Turkey and Lebanon. The combination of kale and tomatoes adds a modern twist to this classic recipe, creating a flavorful and wholesome meal that reflects a fusion of culinary traditions.
Seasonal note
Kale and tomatoes are typically in season during the summer and fall months, making this dish ideal to prepare during these seasons. However, kale is available year-round in many regions.
Health note
This Kale Tomato Bulgur Pilaf is a nutritious meal rich in fiber, vitamins A, C, and K. It is low in calories and saturated fat, making it a healthy option for those looking to maintain a balanced diet. The dish is also a good source of protein and contains essential minerals like zinc.
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