Bulgur and Crispy Kale Salad
Bulgur and Crispy Kale Salad
About this Recipe
I live in Muscat, Oman, and have the pleasure of eating incredible salads. The best one I’ve tried: bulgur wheat, roasted butternut squash, and feta. Salads are usually tweaked according to the household’s preferences, but the basic rules remain standard: something crunchy, something tangy, something sweet, and something nutty.
The Benefits
This salad is made of nutrient-dense ingredients that aid sleep. Both bulgur and kale are good sources of magnesium, a mineral that helps the production of relaxing neurotransmitters that support restful sleep. The addition of chickpeas and butternut squash, which are rich in tryptophan, helps make melatonin to promote sleep and relaxation. Cranberries are a great source of melatonin, too. Studies have shown that cranberries help people fall asleep faster and wake up more refreshed. Also, pomegranates are rich in vitamin C, which studies have shown to promote a healthy sleep pattern.
Ingredients
- 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.
Substitutions: Nori sheets are a great substitution if you don’t want to make kale chips.
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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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