Bulgur comes in one of four grades: fine (bags are often labeled #1), medium (#2), coarse (#3) and very coarse (#4). The different grinds are used for specific types of dishes. Pilafs are made with medium, coarse or very coarse bulgur. Tabbouleh and kibbe are made with fine bulgur.This is a convenient grain to keep on hand in the pantry. It’s easy to find in whole foods stores and in Middle Eastern markets. Don’t confuse it with cracked wheat, which is another product made from raw wheat berries. Because bulgur is made from precooked wheat berries, it takes only about 20 minutes to reconstitute by soaking or by simmering. It has a wonderful nutty flavor and a light texture.
Ingredients
For the bulgur with swiss chard, chickpeas and feta
- 1 cup bulgur (medium or coarse grade)
- Salt to taste
- ¼ cup extra virgin olive oil
- 1 pound Swiss chard, heavy stems removed, washed well
- 4 large garlic cloves, finely chopped
- One 15-ounce can chickpeas, drained and rinsed or 1 1/2 cups cooked chickpeas
- ¼ cup chopped fresh dill or parsley
- Freshly ground black pepper to taste
- 3 ounces feta cheese, crumbed or cut in small squares
- Nutritional Information
Nutritional analysis per serving (4 servings)
471 calories; 21 grams fat; 5 grams saturated fat; 11 grams monounsaturated fat; 2 grams polyunsaturated fat; 57 grams carbohydrates; 13 grams dietary fiber; 6 grams sugars; 17 grams protein; 18 milligrams cholesterol; 706 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Serves four to six
Preparation
For the bulgur with swiss chard, chickpeas and feta
- Bring 2 cups water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, cover and simmer 20 minutes or until the water is absorbed. Remove from the heat and uncover. Place a clean dish towel over the pan, then replace the lid. Allow to sit undisturbed for 10 minutes.
- Preheat the oven to 350 degrees. Oil a 2-quart baking dish. Toss the cooked bulgur with 1 tablespoon of olive oil and spread in the baking dish in an even layer.
- Add water to a steamer pot, and bring to a boil. Place the Swiss chard in the steamer (you can use a pasta pot with an insert for this), and steam until it wilts, about four to five minutes. Drain, rinse with cold water and squeeze out the excess water with your hands. Chop coarsely and transfer to a bowl.
- Heat another tablespoon of the olive oil in a small frying pan. Add the garlic. Cook, stirring, just until fragrant and translucent, 30 seconds to a minute, and scrape into the bowl with the chard. Add the remaining 2 tablespoons of olive oil, the chickpeas and dill. Season with salt and pepper, and toss together.
- Lay the chard mixture over the bulgur. Top with the feta, and gently push the feta cheese down into this mixture. Bake 30 minutes or until sizzling. Serve hot.
- Advance preparation: Reconstituted bulgur keeps well in the refrigerator for three or four days and can be frozen. Reheat in the oven (350 degrees for 20 minutes), in a pan on top of the stove or in the microwave. Steamed chard will keep for three days in the refrigerator. You can assemble the dish several hours before baking. Cover and chill if holding for more than an hour. Martha Rose Shulman can be reached at martha-rose-shulman.com.
1 hour 20 minutes
Dining and Cooking