Mustard Greens & Bulgur

Mustard Greens & Bulgur - 3 Guiding Stars

Active Time

20 min.

Total Time

20 min.

Servings

6 (173 g)

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.

Nutritional analysis per serving: Calories 200; Total Fat 7g (9% Daily Value); Saturated Fat 0.5g (3% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 225mg (10% DV); Total Carbohydrate 32g (12% DV); Dietary Fiber 8g (29% DV); Total Sugars 8g; Includes 0g Added Sugars (0% DV); Protein 7g; Vitamin D 0% DV; Calcium 10% DV; Iron 15% DV; Potassium 15% DV; Vitamin K 240% DV; Vitamin C 90% DV; Manganese 60% DV.