This recipe for bulgur-stuffed kale leaves repackages a kale salad, so you can enjoy greens and heart-healthy grains without the regular salad experience. Instead, you get a roll/wrap experience that you can eat with your hands and dip into a delicious garlic, dill cucumber infused tzatziki. If you want to enjoy these kale wraps as vegan, simply don’t pair them with the yogurt dip. Either way, enjoy!
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The glow goes beyond the kale:
Bulgur: has more fiber and protein and a lower glycemic index than rice. It is also much higher in most vitamins and minerals. One cup cooked has about 8 grams of dietary fiber and 6 grams protein.
Bulgur-Stuffed Kale Leaves
Makes up to 15
- ½ cup bulgur
- 4 tablespoons + 1 teaspoon olive oil
- ½ cup finely chopped onion
- ¼ cup finely chopped red bell pepper
- 1 scallion, chopped
- 1/4 cup sun-dried tomatoes
- 1 small tomato, shredded
- 2 tablespoons tomato paste
- Juice of half a lemon
- 1/2 teaspoon + few dashes sea salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon sweet paprika
- ½ teaspoon dried oregano
- ½ teaspoon dried basil
- 1 teaspoon + few dashes dried dill
- 10-15 leaves of lacinato kale (about 1-2 bunches)
- 1 cup Greek yogurt
- 1 garlic clove, minced
- 1/4 cucumber, shredded
In a pan over medium high heat, add 2 tablespoons of olive oil, onion, and red pepper. Saute for 2 minutes. Add 1 tablespoon of tomato paste, mix and cook for another minute. Add the bulgur and cook for another minute. Add 1 cup of water and mix until evenly combined. Bring the mixture to a boil before reducing heat to a simmer. Season with salt, pepper, and paprika. Close with a lid and cook for 10-15 minutes or until the water has been absorbed and the bulgur cooked. Set aside to cool.
In a separate pot, bring water to a soft boil and add the lacinto kale stalks and sun-dried tomatoes. Simmer for about 20 minutes. Both the kale and sun-dried tomatoes will soften. Remove from heat and drain. Rinse with cold water.
When the bulgur mix has cool, stir in the remaining 2 tablespoons of olive oil, 1 tablespoon of tomato paste, lemon juice, chopped scallions, 1 chopped garlic clove, dill, oregano, basil, and grated tomato. Finely chop the sun-dried tomatoes that had boiled and add them to the bulgur. Mix the bulgur mixture until all is evenly combine. Taste for spices and add more salt if necessary.
Lay out each kale leaf so that its inside edge is facing upwards. Take 1-2 tablespoons of the bulgur mixture and place it on the bottom end of the long kale leaf. Roll the leaf over the mixture and unto itself once. Fold it’s sides inwards, and then continue to roll the leaf until it reaches its end. Continue with the remaining leaves.
For the yogurt sauce, combine the yogurt, cucumber, remaining 1 chopped garlic clove, a few dashes of salt and dill, and 1 teaspoon of olive oil. Serve alongside the kale rolls.