Kale, Bulgur and Carrot Salad

Bulgur Kale Carrot

Lately, kale has been irresistable at the market. I usually like to sauté kale with garlic and olive oil or wilt it in warm soups. But in warm weather, the firm toothsome leaves beckon me when making salads. And what better way to highlight the nutrient-rich kale than in a salad?  A member of the brassica family of vegetables, Kale is high in beta-carotene and fiber and rich in vitamins K, A and C. Not only that, it contains sufloraphane, an anti-cancer chemical which forms when kale and other cruciferous vegetables are chopped, minced or chewed. Combine all that goodness in a scrumptious salad, and we are extremely happy, well-fed campers.

This salad is a riff on tabbouleh, one of my favorite summer salads. Usually I add copious handfuls of mint, parsley and coriander to my tabbouleh, but this time I wanted a milder salad to accompany grilled salmon. I had a bunch of Tuscan kale on hand, so I finely chopped the leaves and added them to the bulgur. The dark sturdy greens rippled throughout the salad. Shredded sweet carrot and flecks of red chile rounded out the flavors and added to the confetti of colors. In place of the usual aromatics, I tossed in a handful of dill sprigs, adding subtle grassy sweetness. The result was a delicious, satisfying and healthy salad. Serve as a simple salad or an accompaniment to grilled meat and fish.


Bulgur Kale

Kale, Bulgur and Carrot Salad
Serves 6-8 as a side dish

2 cups bulgur
2 cups water
1 tablespoon extra-virgin olive oil
juice from one lemon
juice from one lime
2 teaspoons ground cumin
1 teaspoon salt
1 teaspoon freshly ground black pepper
1 teaspoon Tabasco sauce
1 cup finely grated carrots
1 small red onion, finely chopped
1 serrano chile, minced
1 garlic clove, minced
4 large Tuscan or curly kale leaves, ribs removed, finely chopped
1/2 cup fresh dill sprigs (or mint, parsley)

Pour 2 cups boiling water over bulgur in a non-reactive bowl. Let sit, covered, until nearly all the liquid is absorbed, about 30 minutes. Add olive oil, lemon and lime juice. Let sit until liquid is absorbed. Mix in cumin, salt, pepper and tabasco. Stir in carrots, onion, chile, garlic and kale. Refrigerate 1-2 hours. Before serving, taste to adjust seasoning. Stir in dill. Serve.

17 responses to “Kale, Bulgur and Carrot Salad

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  2. Wow, what great flavour. I enjoyed this recipe and liked the idea right from when I read it (cumin and kale, gotta try that out). So I did and it is pretty good.
    I added black beans, some garlic and rasins. Which is great because this will be my lunch for the next week and will be a complete vegan recipe (not that I am vegan, but it is nice to know you can make great food vegan). Thanks for the post.

  3. i like that mix salad veggie..its life style eating food.for healthy life.

  4. Kelly: Thank you. I like your idea of adding the beans and raisins, too.

  5. this looks beautiful, so colorful, great flavors combined!

  6. Thank you, M.!

  7. I recently tried kale, which I cannot get enough of, on the barbecue. I tossed it with sea salt, olive oil, lemon. Put it on the barbe, keep turning it. Delicious.

  8. Carolee: I have never tried to grill kale, but love the idea!

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