Bulgur | New Think Tank

Diet Nutritional Stats Broccoli Rabe with Bulgur and Walnuts
Serving Size 399 g

Amount Per Serving
Calories 259	Calories from Fat 76
	% Daily Value
Total Fat 8.5g	13%
Saturated Fat 0.8g	4%
Cholesterol 0mg	0%
Sodium 54mg	2%
Total Carbohydrates 38.5g	13%
Dietary Fiber 7.0g	28%
Sugars 0.0g
Protein 10.9g

Vitamin A 147% Vitamin C 170% Iron 24% Calcium 23%

1 cup medium-grind bulgur
2 1/2 cups boiling water
1 1/2 pounds broccoli rabe; with the last 1 inch of stem removed
PAM Spray
2/3 cup shallots, minced
1/4 cup finely chopped walnuts
2 tablespoons fresh lemon juice

Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let sit for about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.

Cook broccoli rabe in boiling salted water for 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.

Heat PAM spray in large skillet over medium-high heat. Add shallots; sauté about 2 minutes. Add walnuts; sauté about 2 minutes. Add broccoli rabe and bulgur; sprinkle with pepper. Cook, stirring constantly for about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with pepper.

Diet Nutritional Stats Winter Vegetables and Bulgur
Serving Size 253 g

Amount Per Serving
Calories 156	Calories from Fat 12
	% Daily Value
Total Fat 1.3g	2%
Saturated Fat 0.0g	0%
Cholesterol 0mg	0%
Sodium 450mg	19%
Total Carbohydrates 30.7g	10%
Dietary Fiber 7.4g	29%
Sugars 4.4g
Protein 7.6g

Vitamin A 86% Vitamin C 19% Iron 11% Calcium 6%

PAM cooking spray
4 cups 3/4-inch pieces chopped peeled assorted root vegetables (such as carrots, turnips, celery root, and golden beets)
2 cups chopped onions
4 cups vegetable broth
1/4 tsp thyme
1/4 tsp basil
1/4 tsp savory
1/4 tsp fennel seeds
1 1/2 cups bulgur (about 8 ounces)
1 6-ounce package baby spinach leaves

Heat PAM spray in heavy large pot over high heat. Add root vegetables and onions; sauté until beginning to brown, about 10 minutes. Add vegetable broth and herbes de Provence; bring to boil. Add bulgur; cover pot and reduce heat to low. Simmer until bulgur is almost tender, stirring occasionally, about 15 minutes. Add spinach; stir until wilted, about 1 minute. Season to taste with pepper.