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Broccoli Rapini with Bulgur and Walnuts Recipe

Looking for an easy Broccoli Rapini with Bulgur and Walnuts recipe? Learn how to make Broccoli Rapini with Bulgur and Walnuts using healthy ingredients.


Submitted by derekbanas

Makes 4 servings



Broccoli Rapini with Bulgur and Walnuts

Recipe Ingredients for Broccoli Rapini with Bulgur and Walnuts

1 cup bulgur
2 1/2 cups boiling water
1 1/2 pounds broccoli rabe
1 tablespoons extra-virgin olive oil
2/3 cup shallots, minced
1/4 cup finely chopped walnuts
2 tablespoons fresh lemon juice

Recipe Directions for Broccoli Rapini with Bulgur and Walnuts

  1. 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.

  2. 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.

  3. Heat oil 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.

Categories

Salads, Side Dish

Nutrition Facts
Serving Size 398.7g
Amount Per Serving
Calories
259
Calories from Fat
77
% Daily Value*
Total Fat
8.5g
13%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
54mg
2%
Potassium
284mg
8%
Total Carbohydrates
38.5g
13%
Dietary Fiber
7.0g
28%
Sugars
0.4g
Protein
10.9g
Vitamin A 147% Vitamin C 170%
Calcium 23% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • Very low in sugar
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin C
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