Bulgur is made from durum wheat and is traditionally used in the Middle Eastern dish Tabbouleh. Bulgur has a nutty flavor and matches perfectly with the roasted butternut squash, as well as the dried and fresh fruit.
RECIPE INSTRUCTIONS
1. Bring bulgur and water to a boil. Cover and take off heat letting sit for 15 – 20 minutes or until just cooked and water absorbed.
2. Preheat oven to 425 f. Line a baking sheet with foil and spray with vegetable oil. add squash and bake for 15 minutes or just until tender.
3. Place kale in bowl and add bulgur, apricots, pomegranate seeds, berries and cooled squash.
4. Combine garlic, mustard, vinegar, maple syrup, oil, lemon juice and salt and pepper. Add to salad and mix. Garnish with almonds
INGREDIENTS
¾ cup uncooked bulgur
1 1/3 cups water
1 ½ cup diced butternut squash
8 cups kale sliced thinly
1/3 cup diced dried apricots
½ cup blueberries or raspberries
2 cups cooked bulgur
Dressing
1 tsp minced garlic
½ tsp Dijon mustard
1 tbsp apple cider vinegar
½ tsp maple syrup
3tbsp olive oil
2tsp lemon juice
1/8th tsp Salt and pepper
Garnish
1/3 cup toasted sliced almonds
NOTES
Nutritional Analysis Per Serving
Calories 305
Protein 9.3g
Carbohydrate 48g
Fiber 9.1g
Fat 11g
Saturated Fat 1.3g
Cholesterol 0mg
Sodium 112mg
Serves 6
Nutrition Watch: Bulgur has less calories, twice the fiber and four times the folate than brown rice. A cooked cup contains 6 grams of protein and 8 grams of fibre.
