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Swiss Chard Bulgur Wraps

Photo: Jennifer Causey; Styling: Lindsey Lwoer

Active time 20 mins
Total time 1 hr, 20 mins
Yield

Serves 4 (serving size: 1 wrap)

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.

Ingredients

  • 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

Nutrition 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

How to Make It

  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.

    Crunchy Bulgur Bowl with Kale, Chicken, and Pear

    Photo: Jennifer Causey; Styling: Lindsey Lower

  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.