Bulgur Salad with Grapes and Kale
Published on Mon, 08/18/2014 - 1:51pm
Crisp, juicy and sweet, grapes are a real crowd-pleaser. Even better, all three colors of grapes - red, green and black - are good for you.
Grapes are a natural source of beneficial antioxidants and other polyphenols. Current research suggests that grapes may help maintain a healthy heart, and may also help to defend your cells against a number of age-related illnesses. Scientists are also working to uncover more links between grapes and eye health, brain health, joint health, and more. At just 90 calories per 3/4 cup serving, grapes are a sensible, delicious snack with no fat or cholesterol.
- 2 cups water
- 1 cup bulgur
- Kosher salt
- 1 cup pecan halves, toasted and roughly chopped
- 2 cups seedless California grapes, halved
- 2 cups packed kale or Swiss chard leaves, finely slivered
- 1/2 cup Italian parsley, chopped
- 1/4 cup scallions, thinly sliced
- 1/4 cup lemon juice
- 2 tablespoons extra virgin olive oil
- 2 teaspoons lemon zest, finely grated
- Pinch cayenne
- Black pepper
- 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.
- Drain well and press to extract any excess water.
- Let cool and stir in the remaining ingredients.
- Season well with salt and black pepper. Serve room temperature or chilled.