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).
Ingredients
- 1 cup bulgur
- 6 tsp. walnut oil, divided
- 2 shallots, chopped
- 1 Tbsp. minced garlic
- 12 cups mustard greens, stemmed and thinly sliced
- ⅓ cup chopped dates
- 2-3 Tbsp. water
- 4 tsp. white wine vinegar
- ½ tsp. salt
- 2 Tbsp. chopped walnuts, toasted
Directions
- Prepare bulgur according to package directions.
- 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).
- 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).
- 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 | 200 | |
| % Daily Value* | ||
| Total Fat 7g | 9% | |
| Saturated Fat 0.5g | 3% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 4g | ||
| Monounsaturated Fat 1.5g | ||
| Cholesterol 0mg | 0% | |
| Sodium 225mg | 10% | |
| Total Carbohydrate 32g | 12% | |
| Dietary Fiber 8g | 29% | |
| Total Sugars 8g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 17g | ||
| Protein 7g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 150.3mg | 10% | |
| Iron 2.8mg | 15% | |
| Potassium 640mg | 15% | |
| Vitamin A 169.6mcg | 20% | |
| Vitamin C 80mg | 90% | |
| Vitamin E 2.3mg | 15% | |
| Vitamin K 289.9mcg | 240% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 3.2mg | 20% | |
| Vitamin B6 0.4mg | 25% | |
| Folate 28mcg | 7% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 0.5mcg | 0% | |
| Chloride 17.6mg | 0% | |
| Pantothenate 0.6mg | 20% | |
| Phosphorus 161.5mg | 15% | |
| Iodine 0.2mcg | 0% | |
| Magnesium 84.5mg | 20% | |
| Zinc 0.9mg | 10% | |
| Selenium 2.3mcg | 4% | |
| Copper 0.3mg | 35% | |
| Manganese 1.4mg | 60% | |
| Chromium 0mcg | 0% | |
| Molybdenum 7mcg | 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.
Ingredients
Mustard Greens, Bulgur Wheat, Shallots, Dates, Water, Walnut Oil, White Wine Vinegar, Walnuts, Garlic, Salt.
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