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Broccoli Rabe with Bulgur and Walnuts Recipe

Broccoli Rabe with Bulgur and Walnuts Recipe

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Ingredients

Count

Nutrition

379

Calories

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Ingredients:

Serving

1 cup medium-grind bulgur
2 1/2 cups boiling water
1 1/2 lb broccoli rabe ( rapini; 1 very large bunch), bottom 1 inch of stems trimmed
6 tbsp extra-virgin olive oil
2 large shallots, minced (about 2/3 cup)
2/3 cup finely chopped walnuts
2 tbsp fresh lemon juice
1 cup grated parmesan cheese, divided

Directions:

Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let stand until just tender, about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.
Cook broccoli rabe in boiling salted water until crisp-tender, 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.
Meanwhile, heat oil in large skillet over medium-high heat. Add shallots; sauté until soft, about 2 minutes. Add walnuts; sauté until fragrant, about 2 minutes. Add broccoli rabe and bulgur; sprinkle with salt and pepper. Cook, stirring frequently, until heated, about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with salt and pepper. Toss in half of Parmesan. Pass remaining cheese separately.
*Also called cracked wheat; available at supermarkets and natural foods stores.
Per serving: 387 calories, 28g fat (6g saturated), 15mg cholesterol, 299mg sodium, 25g carbohydrate, 8g fiber, 15g protein (nutritional analysis provided by Nutrition Data)See Nutrition Data's complete analysis of this recipe › Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	378.57 Kcal (1585 kJ)
Calories from fat	265.31 Kcal
		% Daily Value*
Total Fat	29.48g	45%
Cholesterol	16.85mg	6%
Sodium	452.08mg	19%
Potassium	268.18mg	6%
Total Carbs	14.4g	5%
Sugars	5.67g	23%
Dietary Fiber	4.74g	19%
Protein	17.17g	34%
Vitamin C	35.7mg	60%
Vitamin A	4.5mg	151%
Iron	116.8mg	649%
Calcium	427mg	43%

Amount Per 100 g
Calories	118.03 Kcal (494 kJ)
Calories from fat	82.72 Kcal
		% Daily Value*
Total Fat	9.19g	45%
Cholesterol	5.25mg	6%
Sodium	140.95mg	19%
Potassium	83.61mg	6%
Total Carbs	4.49g	5%
Sugars	1.77g	23%
Dietary Fiber	1.48g	19%
Protein	5.35g	34%
Vitamin C	11.1mg	60%
Vitamin A	1.4mg	151%
Iron	36.4mg	649%
Calcium	133.1mg	43%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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