Greens and Bulghur Tian Recipe

Looking for an easy Greens and Bulghur Tian recipe? Learn how to make Greens and Bulghur Tian using healthy ingredients.


Submitted by actrombone

Makes 6 servings



Quick, Simple, and Main Course Vegetarian Pleasures, p. 506

Recipe Ingredients for Greens and Bulghur Tian

1/2 cup bulgur
1 lb kale
1/2 lb spinach
1/2 lb escarole
3 tablespoons olive oil
6 garlic cloves
1/4 tsp salt
1 pepper
1/4 cup parmesan cheese, grated
1 cup part-skim mozzarella cheese, grated
1/2 cup fresh bread crumbs
1 tablespoon olive oil

Recipe Directions for Greens and Bulghur Tian

  1. Cook bulghur, drain.

  2. Cook greens, drain.

  3. Heat olive oil. Add garlic and cook 2 minutes. Stir in greens in bulghur. Salt and pepper to taste. Add parmesan cheese. Remove from heat.

  4. Preheat oven to 400 degrees. Oil 1.5 quart casserole dish. Spoon in half of greens. Top with mozzarella cheese. Cover with remaining greens. Combine topping ingredients and bake, uncovered, 30 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 207.1g
Amount Per Serving
Calories
287
Calories from Fat
138
% Daily Value*
Total Fat
15.3g
24%
Saturated Fat
4.5g
22%
Trans Fat
0.0g
Cholesterol
14mg
5%
Sodium
399mg
17%
Potassium
768mg
22%
Total Carbohydrates
27.4g
9%
Dietary Fiber
6.1g
24%
Sugars
1.0g
Protein
13.3g
Vitamin A 322% Vitamin C 175%
Calcium 37% Iron 19%
* 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 cholesterol
  • Low in sugar
  • High in calcium
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin C
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