Bulgur Salad with Grapes and Kale

Vegetarian
Vegan
Dairy Free
Health score
42%
Bulgur Salad with Grapes and Kale
35 min.
6
278kcal

Suggestions


Looking for a vibrant and flavorful dish that's as good for you as it tastes? This Bulgur Salad with Grapes and Kale is your answer! Packed with wholesome ingredients and bursting with fresh flavors, it's the perfect addition to any meal.

Think fluffy bulgur mingled with sweet bursts of juicy California grapes, earthy kale, crunchy pecans, and bright, zesty lemon. It's a symphony of textures and tastes that will awaken your palate. Plus, it's totally vegan, dairy-free, and ready in just 35 minutes!

This isn't just a salad; it's a versatile dish that can be enjoyed as a light lunch, a refreshing side, or even a delightful starter. The combination of savory and sweet makes it a crowd-pleaser, and the vibrant colors are sure to impress. Whether you're a seasoned chef or a beginner in the kitchen, this recipe is easy to follow and guarantees a delicious outcome. Prepare to be amazed by simplicity and nourishment combined in one delightful bowl!

And with only 278 calories per serving, you can indulge guilt-free! So, grab your ingredients, and let's whip up this sensational Bulgur Salad with Grapes and Kale!

Ingredients

  • cup bulgur uncooked
  • pinch cayenne 
  • cups california grapes seedless halved
  • 0.5 teaspoon kosher salt 
  • 0.3 cup juice of lemon 
  • teaspoons lemon zest finely grated
  • tablespoons olive oil extra-virgin
  • 0.5 cup parsley italian chopped
  • cup pecan halves toasted roughly chopped
  • servings salt and pepper black to taste
  • 0.3 cup scallions thinly sliced
  • cups swiss chard leaves packed finely
  • cups water 

Equipment

  • sauce pan

Directions

  1. Bring 2 cups of water to a boil in a medium saucepan.Stir in bulgur and 1/2 teaspoon salt and remove from heat.Cover and let stand 20 minutes or until most of water is absorbed.
  2. Drain well and press to extract any excess water.
  3. Let cool and stir in the remaining ingredients.Season well with salt and black pepper, to taste.
  4. Serve room temperature or chilled.

Nutrition Facts

Calories278kcal
Protein7.02%
Fat51.41%
Carbs41.57%

Properties

Glycemic Index
38.5
Glycemic Load
10.56
Inflammation Score
-8
Nutrition Score
17.245652157327%

Flavonoids

Cyanidin
1.77mg
Delphinidin
1.2mg
Catechin
1.37mg
Epigallocatechin
0.93mg
Epicatechin
0.14mg
Epigallocatechin 3-gallate
0.38mg
Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Apigenin
10.78mg
Luteolin
0.06mg
Kaempferol
0.83mg
Myricetin
1.12mg
Quercetin
0.76mg

Nutrients percent of daily need

Calories:277.81kcal
13.89%
Fat:17.04g
26.21%
Saturated Fat:1.76g
11.01%
Carbohydrates:31g
10.33%
Net Carbohydrates:24.12g
8.77%
Sugar:9.11g
10.12%
Cholesterol:0mg
0%
Sodium:425.76mg
18.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.23g
10.46%
Vitamin K:201.42µg
191.83%
Manganese:1.55mg
77.53%
Fiber:6.88g
27.51%
Vitamin A:1249.1IU
24.98%
Vitamin C:17.63mg
21.37%
Copper:0.39mg
19.38%
Magnesium:76.34mg
19.09%
Vitamin B1:0.21mg
14.14%
Phosphorus:136.68mg
13.67%
Potassium:356.13mg
10.18%
Iron:1.8mg
10.03%
Vitamin B6:0.18mg
9.14%
Zinc:1.36mg
9.08%
Vitamin E:1.32mg
8.81%
Vitamin B3:1.63mg
8.15%
Folate:25.02µg
6.26%
Vitamin B2:0.1mg
6.16%
Vitamin B5:0.47mg
4.71%
Calcium:44.95mg
4.5%
Selenium:1.37µg
1.96%