Bulgur and Crispy Kale Salad

Recipe PREP 30 min COOK 15 min

Bulgur and Crispy Kale Salad

PREP 30 min COOK 15 min

Description

A mix of bulgur, kale, chickpeas, and roasted butternut squash makes this salad filling and calming. High in magnesium, bulgur and kale support relaxing neurotransmitters, while tryptophan from chickpeas and squash aids melatonin production for restful sleep. Cranberries add melatonin and pomegranate boosts vitamin C, which can enhance sleep quality and immunity.

NOTE

Nori sheets are a great substitution if you don’t want to make kale chips.

Ingredients

4 SERVES

1½ cups (286 g) hot water
1 cup (183 g) bulgur
4 cups (270 g) kale leaves, stalks removed
¼ cup (40 g) olive oil
1 tsp (3 g) smoked paprika
½ tsp (1.5 g) garlic powder
½ tsp (1.5 g) ground cumin
¼ tsp (1 g) kosher salt
1½ cups (225 g) cooked butternut squash
1⅓ cups (240 g) cooked chickpeas or 400 g canned chickpeas
½ cup (75 g) feta cheese (optional)
⅓ cup (60 g) diced seeded cucumber
⅓ cup (65 g) pomegranate seeds
¼ cup (40 g) diced green bell pepper
¼ cup (46 g) diced seeded tomato
¼ cup (30 g) thinly sliced onion
¼ cup (25 g) walnuts
1 Tbsp dried cranberries
¼ cup (4 g) fresh flat-leaf parsley leaves , for garnish

Dressing

⅓ (79 ml) cup olive oil
3½ Tbsp (30 g) apple cider vinegar
1½ tsp (22 ml) honey
1 tsp freshly ground black pepper
1 tsp (2 g) garlic powder
¾ tsp (3 g) salt

Directions

Step 1

In a medium bowl , combine the water and bulgur. Cover and set aside for 30 minutes. Drain any excess water from the bulgur.
Step 2

Meanwhile, preheat the oven to 400°F (200°C). Place the kale in a large bowl. In a small bowl, stir 1/4 cup oil, the paprika, garlic powder, cumin, and salt. Drizzle the oil mixture over the kale and massage each leaf until coated with the oil. Spread the kale onto a sheet pan and bake for 15 minutes. Let cool.
Step 3

Add the squash, chickpeas, cheese (if using), cucumber, pomegranate seeds, bell pepper, tomato, onion, nuts, and cranberries to the bulgur and mix well.
Step 4

To make the dressing: In a small bowl, whisk 1/3 cup oil, vinegar, honey, black pepper, garlic powder, and salt. Pour the dressing over the salad and toss to coat. Garnish the salad with half the kale chips with the remaining chips on the side.

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About the author

Vanessa Mehri

Vanessa, a chef with Swiss roots and a Kenyan upbringing, has crafted two beloved cookbooks that showcase her East African culinary expertise. Her humorous side can be seen on social media where she passionately encourages people to embrace real food and actively works towards reducing food waste.

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