DR LA PUMA’S FOOD AND NATURE COMMUNITY

Join Dr La Puma’s Community and get his weekly Healthy Bites to feel your best with what you eat and what you experience outside--get insights, healthy recipes, featured pets and recommended household, culinary, literary, botanical and natural products to make your life easier, healthier and more fun.

Add your email below and we'll send you a confirmation. We never sell email addresses.


Hack Your Health Bonus: Get a FREE Download of A Green Rx: How to Use Nature to Look, Feel and Actually Be Less Stressed, Healthier and Happier when you sign up now!


TOOLS & RESOURCES

Free Healthy Recipes

Chef MD

Quizzes

REFUEL

Healthy Bytes

Search
Generic filters
Exact matches only
Filter by Custom Post Type

Worcestershire Winter Vegetables with Currant-Studded Bulgur

By DrLaPuma 10 years agoNo Comments
Home  /  Recipes  /  Worcestershire Winter Vegetables with Currant-Studded Bulgur
bulgur-with-winter vegetable

You are 7.3 days younger because of the high fiber and low calories in this filling, nutrient-dense dish.
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.

Category:
  Recipes
Top