Bulgur Risotto with Swiss Chard

Bulgur Risotto with Swiss Chard
Staff Writer
Bulgur Risotto with Swiss Chard
Molly Aronica

Cooking grains in a risotto style may seem fairly unhealthy because the texture is so creamy and luxurious. However, with the exception of a tablespoon and a half of butter, this risotto is cream-free. The texture comes from the starch of the grains, which get released slowly over time and create a self-saucing effect. 

4
Servings
427
Calories Per Serving
Deliver Ingredients

Ingredients

  • 3  cups  vegetable broth, preferably homemade
  • 1  tablespoon  olive oil
  • 1/2  white onion, finely chopped
  • garlic cloves, finely chopped
  • 1 1/2  cup  bulgur wheat, not quick-cooking
  • kosher salt and black pepper
  • 1 1/2  tablespoon  unsalted butter
  • 1  teaspoon  fresh lemon zest
  • 2  cups  Swiss chard, rinsed and leaves and stalks julienned
  • 1/2  cup  freshly grated Parmesan cheese

Directions

Add the broth to a small sauce pot over medium heat and bring it to a simmer. 

Meanwhile, add the olive oil to a large sauce pan and sauté the onions and garlic until soft and translucent, then add the bulgur and toast it lightly. Add the broth to the bulgur 1 ladle at a time, making sure to stir constantly and let the grains absorb all the liquid before adding the next ladleful. While the risotto is cooking, toss the Swiss chard into a colander and set it over the simmering broth until it starts to wilt and the stalks begin to soften, then set it aside. 

When all of the broth has been used and the consistency of the risotto is rich and creamy stir in salt and pepper to taste, followed by the butter and lemon zest. Fold the chard into the risotto and let it all cook together for a final minute. 

Serve the risotto immediately, topped with grated Parmesan cheese. 

Nutritional Facts

Total Fat
11g
16%
Sugar
13g
14%
Saturated Fat
7g
29%
Cholesterol
22mg
7%
Carbohydrate, by difference
74g
57%
Protein
13g
28%
Vitamin A, RAE
55µg
8%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
3mg
4%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
317mg
32%
Choline, total
33mg
8%
Fiber, total dietary
11g
44%
Folate, total
34µg
9%
Iron, Fe
4mg
22%
Magnesium, Mg
106mg
33%
Manganese, Mn
3mg
100%
Niacin
5mg
36%
Pantothenic acid
1mg
20%
Phosphorus, P
445mg
64%
Selenium, Se
14µg
25%
Sodium, Na
783mg
52%
Water
258g
10%
Zinc, Zn
3mg
38%

Risotto Shopping Tip

Italian food is about simplicity and letting the ingredients shine. So make sure you get ingredients that are great quality and flavor. Farmers markets and specialty stores will have great produce and products. Just be sure to have some great olive oil.

Risotto Cooking Tip

Unlike other highly regarded cuisines, Italian cooking is usually simple to make with many dishes having only 4 to 8 ingredients. Italian cooks rely chiefly on the quality of the ingredients rather than on elaborate preparation.