With this Worcestershire Winter Vegetables with Currant-Studded Bulgur recipe you are 7.3 days younger because of the high fiber and low calories in this filling, nutrient-dense dense.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings 4
Serving Size:
Ingredients:
2¼ cups low-salt chicken broth, divided
1 cup coarse grain bulgur, such as Bob’s Red Mill brand
1/3 cup currants
3 cups (1-inch) cauliflower florets (10 ounces)
3 cups coarsely chopped broccoli rabe (rapini) (8 ounces)
2 tablespoons extra virgin olive oil, divided
½ teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons Worcestershire sauce
1 can (16 or 19 ounces) cannellini beans, draine
Directions:
Bring 2 cups of the broth to a boil in a medium saucepan. Stir in bulgur and currants; simmer 1 minute, stirring frequently. Remove from heat, cover, and let stand 15 to 18 minutes or until liquid is absorbed. Meanwhile, preheat broiler. Combine cauliflower and broccoli rabe in a shallow roasting pan. Drizzle 1 tablespoon of the oil over vegetables; toss well to coat. Broil 3 to 4 inches from heat source 7 minutes or until vegetables are browned and crisp-tender. Sprinkle vegetables with salt and pepper. In a large bowl, combine remaining ¼ cup broth and Worcestershire sauce; mix well. Add the broiled vegetable mixture; mix well. Add beans; mix well. Fluff bulgur with a fork and transfer to serving plates; top with vegetable mixture. Gently drizzle remaining 1 tablespoon oil over all.
Tips:
Broccoli rabe needs to be cooked to be delicious. Here, we broiled it to intensify the flavor, but it also sautés beautifully. Try it with a splash of olive oil, a handful of garlic, and some halved grape tomatoes. Spread the topping over a pizza shell, sprinkle some real Parmigiano-Reggiano cheese, toss it in the oven or grill for 10 minutes, and you’ve got pizza to go!
Substitutions:
Broccoli florets or chopped broccolini may replace the broccoli rabe: The dish will not be bitter at all, and the cooking time is about the same.