Mustard Greens & Bulgur

Number of Servings: 6 (173g)
Active Time: 20 min.
Total Time: 20 min.
Mustard Greens and Bulgur

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

  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 Facts

6 servings per container

Serving Size 173g

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 220mg 10%
Total Carbohydrate 32g 12%
Dietary Fiber 8g 29%
Total Sugars 8g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 16g
Protein 7g
Vitamin D 0mcg 0%
Calcium 150mg 10%
Iron 2.7mg 15%
Potassium 640mg 15%
Vitamin A 169.6mcg 20%
Vitamin C 79.9mg 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 158.2mg 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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