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Bulgur and Kale Casserole with Yogurt Topping Recipe

Looking for an easy Bulgur and Kale Casserole with Yogurt Topping recipe? Learn how to make Bulgur and Kale Casserole with Yogurt Topping using healthy ingredients.


Submitted by rinoia

Makes 8 servings



Bulgur and Kale Casserole with Yogurt Topping

Recipe Ingredients for Bulgur and Kale Casserole with Yogurt Topping

1 tablespoon extra virgin olive oil
1 onion
4 garlic cloves
2 lbs tomatoes
1 tsp salt
1/2 teaspoon sugar
1/4 teaspoon ground cinnamon
1/2 teaspoon sweet paprika
1/4 teaspoon ground allspice
1 lb kale
1 tablespoon extra virgin olive oil
1 garlic clove
1 cup bulgur
1/4 cup dill
3/4 cup parmesan cheese
3 eggs
1 cup low-fat yogurt

Recipe Directions for Bulgur and Kale Casserole with Yogurt Topping

  1. 1. Make the tomato sauce. Heat the olive oil in a large, heavy skillet over medium heat and add the onion. Cook, stirring, until tender, about 5 minutes, and add the garlic. Cook, stirring, until fragrant, about a minute, and add the tomatoes, salt to taste, pepper, sugar, cinnamon, paprika and allspice. Turn the heat up to medium-high and cook until the tomatoes are bubbling. Stir together, turn the heat back to medium-low, partly cover and cook, stirring often, until the tomatoes have cooked down and the sauce is thick and fragrant, 25 to 30 minutes. Taste and adjust seasoning. Remove from the heat. If your sauce is chunky, put through a food mill or pulse in a food processor fitted with the steel blade. Set aside.

  2. 2. Meanwhile, blanch the kale in salted boiling water for 4 minutes or steam for 5 to 8 minutes, until tender. Rinse with cold water and squeeze dry. Chop fine (you can do this by pulsing in a food processor fitted with the steel blade.)

  3. 3. Heat the olive oil over medium heat in a large, heavy skillet and add the garlic. When it begins to smell fragrant, in about 30 seconds, stir in the chopped kale. Toss together and season to taste with salt and freshly ground pepper. Stir in the bulgur and dill, combine well and remove from the heat.

  4. 4. Preheat the oven to 350 degrees Fahrenheit. Oil a 3-quart baking or gratin dish. Spoon a small amount of tomato sauce on the bottom of the dish, and spoon in the bulgur and kale. Spread in an even layer. Sprinkle 2 tablespoons of the Parmesan on top and cover with the remaining tomato sauce, spread in an even layer.

  5. 5. Beat together the eggs, yogurt and 2 tablespoons of the remaining Parmesan. Season with salt, pepper and paprika. Spoon over the tomato sauce and spread in an even layer. Sprinkle the remaining Parmesan on top. Place in the oven and bake 30 to 35 minutes, until golden. Remove from the heat and let sit for 10 minutes or longer before serving.

  6. Yield: Serves 6 to 8

  7. Advance preparation: All of the elements of this casserole will keep for 2 to 3 days in the refrigerator, as will the assembled casserole, without the egg-yogurt topping. Make the topping right before baking. The casserole can be baked ahead and reheated.

  8. To cook the bulgur, bring 2 cups water with salt to taste to a boil in a medium saucepan. Add the bulgur, and when the water comes back to a boil, reduce the heat to low, cover and simmer 15 to 20 minutes, until all of the water has been absorbed. Remove from the heat, place a clean dish towel over the pan and cover with the lid. Let sit 10 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 265.9g
Amount Per Serving
Calories
238
Calories from Fat
82
% Daily Value*
Total Fat
9.1g
14%
Saturated Fat
3.0g
15%
Trans Fat
0.0g
Cholesterol
80mg
27%
Sodium
516mg
21%
Potassium
781mg
22%
Total Carbohydrates
29.3g
10%
Dietary Fiber
6.3g
25%
Sugars
6.3g
Protein
13.0g
Vitamin A 199% Vitamin C 142%
Calcium 30% Iron 17%
* 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
  • High in calcium
  • High in dietary fiber
  • High in manganese
  • High in phosphorus
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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