MPN™ Mustard Greens, Bulgar Wheat and Walnuts

MPN™ Mustard Greens, Bulgar Wheat and Walnuts

– a Brain Healthy Recipe[1]–

 

YIELD: 6 Servings (about 2/3 cup each)

Total time:  40 minutes                                                                                Active time: 40 minutes

 

  INGREDIENTS                                                                      AMOUNT

Bulgar wheat, whole grain	1 cup
Walnuts, chopped	2 TBsp
Walnut oil or extra-virgin olive oil, divided	5 tsp  & 1 tsp
Shallots, chopped	2
Garlic, finely chopped	1 TBsp
Mustard greens, tough stems removed, thinly sliced	3 quarts (1 large bunch)
Dates, pitted, chopped	1/3 cup
Water	2-3 TBsp
White wine vinegar	4 tsp
Flaxseed, ground	2 TBsp
Green kelp powder	½ tsp

 

METHOD:

1.      Prepare bulgar according to package directions. Transfer to a colander and rinse under cool water, drain.
2.      Toast walnuts in a small dry skillet over medium-low heat, stirring until lightly browned and fragrant, 2-3 minutes.
3.      Place 5 teaspoons oil and shallots in a large skillet over medium-low heat. Cook until shallots start to brown, 4-6 minutes. Add garlic and cook, stirring until fragrant, about 15 seconds.
4.      Add mustard greens, dates, and 2 tablespoons water and cook, stirring occasionally until greens are tender and the water evaporates (add another tablespoon of water if the pan is dry before the greens are tender), about 4 minutes.
5.      Stir in vinegar, ground flaxseed and green kelp powder. Add the prepared bulgur.  Cook until heated through, about 1 minute.
6.      Drizzle with the remaining 1 teaspoon oil and sprinkle with the walnuts before serving.

 

Nutritional Information: Per serving, 169 calories; 6g fat (1g mono, 1g sat); 0mg cholesterol; 27g carbohydrates; 4g protein; 5g fiber; less than 100 mg sodium; 192+ mg potassium;  1 ½ carbohydrate serving.  Exchanges, 1 starch, 1 ½ fruit, 1 ½ fat.

Note: Bulgar is made by parboiling, drying and coarsely grinding or cracking wheat berries.  Unlike cracked wheat, it simply needs a quick soak in hot waer for most uses.