Bulgur Salad with Grapes and Kale

Published on Mon, 08/18/2014 - 1:51pm

Cook Time:
1500
Servings:
6 servings

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.

Ingredients

  • 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

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.
  2. Cover and let stand 20 minutes or until most of water is absorbed.
  3. Drain well and press to extract any excess water.
  4. Let cool and stir in the remaining ingredients.
  5. Season well with salt and black pepper. Serve room temperature or chilled.
Meal(s):
Food Type(s):
Main Ingredient(s):