Bulgur with Leeks and Swiss Chard

Elevate your mealtime with this wholesome and vibrant recipe for Bulgur with Leeks and Swiss Chard—an earthy, nutrient-packed dish that’s as comforting as it is delicious. Perfect for a quick dinner or a healthy side, this Mediterranean-inspired recipe features nutty bulgur wheat as its base, complemented by sautéed leeks, tender Swiss chard, and aromatic garlic. A touch of ground cumin adds a warm depth of flavor, while fresh parsley and a drizzle of lemon juice brighten the dish with zesty freshness. Ready in just 35 minutes, this vegetarian-friendly recipe is a satisfying way to enjoy whole grains and leafy greens without sacrificing flavor. Serve it warm and let its satisfying heartiness shine as a light main course or a versatile side dish.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 2 medium leeks
• 1 bunch Swiss chard
• 3 tablespoons olive oil
• 3 units garlic cloves
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley
• 0.5 teaspoons ground cumin
• 1 teaspoons salt
• 0.5 teaspoons black pepper

Directions

Step 1

Rinse the bulgur under cold water and place it in a medium bowl. Add 1 cup of boiling water to the bulgur, cover the bowl with plastic wrap or a plate, and let the bulgur soak for 20 minutes until soft and the water is absorbed.

Step 2

While the bulgur is soaking, prepare the leeks by trimming the dark green tops and root ends. Slice them in half lengthwise, then chop them into thin half-moons. Soak the chopped leeks in a bowl of cold water to remove any grit, then drain and pat them dry.

Step 3

Wash the Swiss chard thoroughly, remove the tough stems, and chop the leaves into bite-sized pieces. If the stems are tender, you can chop them finely and include them as well.

Step 4

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the leeks and cook for 5–7 minutes, stirring occasionally, until they are softened and translucent.

Step 5

Mince the garlic cloves and add them to the skillet, cooking for 1 minute until fragrant.

Step 6

Stir in the Swiss chard and cook for another 3–5 minutes, until wilted and tender.

Step 7

Fluff the soaked bulgur with a fork, and add it to the skillet with the leeks and Swiss chard. Drizzle the remaining tablespoon of olive oil over the mixture and stir everything together.

Step 8

Season the mixture with ground cumin, salt, and black pepper. Cook for 2–3 minutes, stirring occasionally, until the flavors meld together.

Step 9

Remove the skillet from the heat, and stir in the lemon juice and chopped fresh parsley.

Step 10

Taste and adjust the seasoning as needed. Serve warm as a side dish or a light main course.

Nutrition Facts

Serving size	1133.9 grams (1133.9g)

Amount per serving	% Daily Value*
Calories	1186

Total Fat 45.80g	59%
Saturated Fat 7.10g	36%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 2830mg	123%
Total Carbohydrate 180.00g	65%
Dietary Fiber 40.80g	146%
Total Sugars 11.40g
Protein 29.70g	59%

Vitamin D 0IU	0%
Calcium 347mg	27%
Iron 14mg	79%
Potassium 1977mg	42%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.9%

Protein: 9.5%

Carbs: 57.6%