Bulgur with Leeks and Swiss Chard
This one-pot meal is a hearty, satisfying way to welcome the cool breezes of fall. If you can’t find Swiss chard, spinach also works well.
Ingredient List
Serves 4
2 Tbs. olive oil
2 medium-size leeks, white and tender green parts chopped
1 lb. Swiss chard, stems cut into 1-inch pieces, leaves torn into large pieces
2 cups sliced mushrooms
4 cloves garlic, minced (about 4 tsp.)
2 3/4 cups low-sodium vegetable broth
1 cup bulgur
Directions
Heat oil in large pot over medium-high heat. Add leeks and chard stems, and cook 4 minutes, or until softened, stirring often. Add mushrooms, and cook 5 minutes, or until softened, stirring occasionally. Add garlic and chard leaves. Cover, and cook 5 minutes, or until leaves are wilted, stirring occasionally. Season with salt and pepper.
Stir in broth and bulgur. Bring to a boil, reduce heat to medium low, cover, and simmer 10 minutes, or until liquid is absorbed and bulgur is tender. Remove pan from heat, and serve.
Nutritional Information
Per SERVING: Calories: 252, Protein: 9g, Total fat: 7g, Carbs: 42g, Cholesterol: mg, Sodium: 660mg, Fiber: 9g, Sugars: 4g
(Vegetarian Times Issue: October 1, 2006)
This one-pot meal is a hearty, satisfying way to welcome the cool breezes of fall. If you can’t find Swiss chard, spinach also works well.
Ingredient List
Serves 4
2 Tbs. olive oil
2 medium-size leeks, white and tender green parts chopped
1 lb. Swiss chard, stems cut into 1-inch pieces, leaves torn into large pieces
2 cups sliced mushrooms
4 cloves garlic, minced (about 4 tsp.)
2 3/4 cups low-sodium vegetable broth
1 cup bulgur
Directions
Heat oil in large pot over medium-high heat. Add leeks and chard stems, and cook 4 minutes, or until softened, stirring often. Add mushrooms, and cook 5 minutes, or until softened, stirring occasionally. Add garlic and chard leaves. Cover, and cook 5 minutes, or until leaves are wilted, stirring occasionally. Season with salt and pepper.
Stir in broth and bulgur. Bring to a boil, reduce heat to medium low, cover, and simmer 10 minutes, or until liquid is absorbed and bulgur is tender. Remove pan from heat, and serve.
Nutritional Information
Per SERVING: Calories: 252, Protein: 9g, Total fat: 7g, Carbs: 42g, Cholesterol: mg, Sodium: 660mg, Fiber: 9g, Sugars: 4g
(Vegetarian Times Issue: October 1, 2006)