Kale & Bulgur Wheat Salad Recipe

We love this recipe of Kale and Bulgur wheat salad for how quick and easy to cook it is. A perfect low-calorie meal that is rich in iron, folate, fibre, calcium and amino acids. This hearty kale and bulgur wheat salad also makes a great lunch; add a little grilled chicken or tofu for extra protein.

Bulgur is an edible cereal grain made from dried, cracked wheat — most commonly durum wheat but also other wheat species. When cooked, it has a consistency similar to couscous or quinoa. Because it’s a minimally processed grain, it maintains more nutritional value than highly refined wheat products. Bulgur contains a variety of vitamins and minerals, as well as a substantial amount of fiber. Kale, like other leafy greens, is very high in antioxidants, vitamins and essential minerals. It is more nutrient dense and less calorie dense which makes it a great option for weight loss diets.



1 cups low-sodium vegetable stock

1/2 cup bulgur wheat

Cider Vinaigrette:

1 tablespoon apple cider vinegar

1 teaspoon minced shallot

1/2 teaspoon honey

3 tablespoons olive oil

Salt and freshly cracked black pepper


1/2 cup toasted almonds

1/3 cup diced dried apricots

1/4 cup finely chopped kale

1/2 small red pepper, diced

2 teaspoons finely sliced fresh parsley

* For the bulgur: In medium saucepot over medium-high heat, bring the vegetable stock to a boil. Add the bulgur, cover and reduce the heat to medium-low. Simmer the bulgur until tender, about 15 minutes. Let stand 5 minutes, and then fluff with fork.

* For the cider vinaigrette: Combine the vinegar, shallots and honey in small glass jar with a tightly fitted lid. Shake to combine. Add the oil and shake vigorously to emulse. Season with salt and pepper. Set aside until ready for use.

* For the salad: In a large mixing bowl, gently combine the bulgur, almonds, apricots, kale and red pepper. Add the vinaigrette and mix until thoroughly dressed. Season with salt and pepper. Serve garnished with the parsley

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