Stewed Bulgur and Broccoli Rabe with Poached Eggs

8 Reviews
ADD YOUR REVIEW
Photo: Randy Mayor; Styling: Cindy Barr 
Hands-on Time:
20 Mins
Total Time:
40 Mins
Yield:
Serves 6 (serving size: about 1 cup stew, 1 egg, and 1 tablespoon cheese)
By Jeanne Kelley
January 2014
RECIPE BY Cooking Light

For less cleanup, poach the eggs directly in the stew once the broccoli rabe is tender.

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 1/2 cups chopped onion
  • 1/2 teaspoon crushed red pepper
  • 4 garlic cloves, minced
  • 3 cups organic vegetable broth
  • 1 cup water
  • 3/4 cup uncooked bulgur
  • 1/4 teaspoon salt
  • 1 bunch broccoli rabe (rapini), cut into 2-inch-long pieces (about 1 pound)
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon white vinegar
  • 6 large eggs
  • 1.5 ounces vegetarian Parmesan cheese, shaved (about 6 tablespoons)
  • 1/4 teaspoon black pepper

Nutritional Information

  • Calories 226
  • Fat 8.6g
  • Satfat 3.1g
  • Monofat 3.6g
  • Polyfat 1.3g
  • Protein 14.4g
  • Carbohydrate 23.7g
  • Fiber 4g
  • Cholesterol 192mg
  • Iron 2.2mg
  • Sodium 579mg
  • Calcium 162mg

How to Make It

Step 1

Heat a large Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion; sauté 10 minutes or until browned. Stir in red pepper and garlic; cook 1 minute. Add broth and 1 cup water; bring to a boil. Stir in bulgur and salt. Cover and simmer 10 minutes. Add broccoli rabe. Cover and simmer 12 minutes or until broccoli rabe is tender; stir in lemon juice. Ladle stew evenly into 6 shallow bowls.

Step 2

Add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup, and pour each gently into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon; place 1 poached egg on each serving of stew. Sprinkle evenly with cheese and black pepper.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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Ratings & Reviews

alphabetizing's Review

alphabetizing
February 07, 2015
Genuinely shocked by all the bad reviews. I thought this was delicious and impressed by all the flavor in it from so few ingredients. The broccoli rabe was not even bitter as I had expected from the other review. The only changes I made: I used 4 cups of broth instead of the 3 broth/1 water, and I added 2 extra cloves of garlic. I will make this again, HOWEVER, I do NOT recommend following the tip at the top of the page for poaching the eggs directly in the broth. My egg did not cook evenly this way and took forever; didn't ruin it but just definitely not how a poached egg should be. When I eat the leftovers I will be poaching as directed in the main recipe.

snoopy66's Review

melissalee40
March 09, 2014
Broccoli rabe can definitely be bitter - sort of an acquired taste since I grew up with it, but my husband never had it until we got married. If you like broccoli rabe, or want to try it, this is a good recipe. Cooking it longer mellows the taste. It's very filling too, so great to make and take for lunch (but add extra broth since the bulgur absorbs it).

LDombeck's Review

LDombeck
March 04, 2014
Though I didn't think this recipe was bad, my family hated it. I thought it was ok, but probably wouldn't make again. The broccoli rabe was just too bitter for my kids. So maybe substituting something else.

Kelemay's Review

bellymama
February 10, 2014
I've been looking for flavorful vegetarian recipes, and this was a wonderful surprise. Full of flavor. Many veg recipes are very bland. I would definitely make this again. The serving size is a little small for a main course, I served 1 1/2 c to yield 4 servings.

bellymama's Review

Kelemay
January 21, 2014
I'm so glad I tried this recipe despite Celticpast's review. We loved it. I followed the recipe and didn't make any substitutions. This will be on our table again in the future for Meatless Mondays.

Aggiehazel's Review

snoopy66
January 20, 2014
N/A

melissalee40's Review

Aggiehazel
January 19, 2014
I found this to be a great, weeknight meal. Healthy, low cal and super easy to make. I have young kids, so I added frozen peas instead of broccoli rabe (cooked for about 5 min) and then stirred in baby spinach at the end. The egg added just enough protein and the shaved parm was the salt I was looking for. My 7 year old boys gobbled this right up, and my husband smiled at yet another great Cooking Light recipe

Celticpast's Review

Celticpast
January 16, 2014
I make Cooking Light meals fairly regularly and subscribe to the magazine. We have had some excellent dishes from Cooking Light. This dish however was absolutely terrible. Broccoli rabe was new to me. I had high hopes. But it is a bitter and totally unpalatable vegetable. Don't bother to try it if you have never had it.