Swiss Chard Bulgur Wraps

Swiss Chard Bulgur Wraps

Photo: Jennifer Causey; Styling: Lindsey Lwoer

For a hit of fresh, pleasantly bitter, and peppery flavor, go beyond kale and spinach and try something new, like chard. Chard stems are wonderfully crisp and salty--don't toss them. Here, we chop and stir a few handfuls into the bulgur for extra crunch.

Serves 4 (serving size: 1 wrap)


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1 cup warm water
2/3 cup uncooked bulgur
1/2 cup plus 2 Tbsp. hummus, divided
1/4 cup sunflower seeds
1/4 cup chopped fresh dill
2 tablespoons minced shallots
2 tablespoons fresh lemon juice
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
4 green Swiss chard leaves (about 5 oz.)
1 cup julienne-cut red bell pepper
1 cup julienne-cut English cucumber (about 1 large)
1 cup shaved carrot
1/2 cup alfalfa sprouts


Active: 20 Minutes
Total: 1 Hour, 20 Minutes

1. Combine 1 cup warm water and bulgur. Soak 30 minutes to 1 hour. Drain well; squeeze out excess water. Add 1/2 cup hummus and next 6 ingredients (through black pepper); toss.

2. Remove stems of each chard leaf. Finely chop stems to measure 1/2 cup; add to bulgur mixture. Discard remaining stems. Place chard leaves in a large bowl; cover with warm water. Let stand 10 minutes. Drain; pat dry with paper towels.

3. Place leaves on a cutting board. Arrange 1/2 cup bulgur mixture down center of each leaf; top evenly with bell pepper, cucumber, carrot, and sprouts. Fold in edges of leaf; roll up, jelly-roll fashion. Spread remaining 2 tablespoons hummus evenly between leaves to seal. Secure with wooden picks.

Created date

June 2016

Nutritional Information

Calories 230
Fat 8.7 g
Satfat 1 g
Monofat 3.2 g
Polyfat 3.6 g
Protein 9 g
Carbohydrate 33 g
Fiber 10 g
Cholesterol 0.0 mg
Iron 3 mg
Sodium 486 mg
Calcium 69 mg
Sugars 4 g
Est. Added Sugars 0 g