Allergy Associates of La Crosse / Recipes / Bulgur Wheat and Kale Salad

Bulgur Wheat and Kale Salad

Yields 4 servings


  • 2 cups low-sodium chicken stock
  • 1 cup bulgur wheat
  • 1 Tbsp. apple cider vinegar
  • 1 tsp. shallot, minced
  • 1/2 tsp. honey
  • 3 Tbsp. extra virgin olive oil
  • Salt and pepper to taste
  • 1/2 cup almonds, toasted
  • 1/3 cup dried apricots, diced
  • 1/2 cup kale, finely chopped
  • 1/2 small red onion, thinly sliced
  • 2 tsp. fresh chives, finely sliced


  1. In a medium saucepan, combine the bulgur with the chicken stock. Bring to a boil, reduce heat to simmer and cover. Let cook for 15 minutes, remove from heat and let stand for 5 minutes and then fluff with a fork.
  2. Use a small bowl to combine the vinegar, shallots, and honey and mix. Then add the oil, salt and pepper and mix until combined. Set aside.
  3. In a large serving bowl, combine the bulgur, almonds, apricots, kale, and red onions. Add the dressing and mix until combined. Season with salt and pepper as desired and garnish with chives.

Nutrition per serving: 360 calories, 40 g carbohydrates, 5 mg cholesterol, 20 g fat, 8 g fiber, 11 g protein, 330 mg sodium, 8 g sugar.

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