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. 

Ready in
40 m
4
Servings
320
Calories Per Serving
Deliver Ingredients
Makes
2 cups

Ingredients

  • 3 cups vegetable broth, preferably homemade
  • 1 tablespoon olive oil
  • 1/2 white onion, finely chopped
  • 3 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. 

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.

Nutritional Facts

Total Fat
12g
19%
Sugar
1g
N/A
Saturated Fat
6g
28%
Cholesterol
21mg
7%
Protein
12g
25%
Carbs
44g
15%
Vitamin A
127µg
14%
Vitamin B12
0.2µg
3%
Vitamin B6
0.3mg
13.2%
Vitamin C
8mg
14%
Vitamin D
0.2µg
N/A
Vitamin E
1mg
5%
Vitamin K
157µg
100%
Calcium
215mg
22%
Fiber
8g
30%
Folate (food)
22µg
N/A
Folate equivalent (total)
22µg
6%
Iron
2mg
11%
Magnesium
113mg
28%
Monounsaturated
5g
N/A
Niacin (B3)
3mg
14%
Phosphorus
276mg
39%
Polyunsaturated
0.9g
N/A
Potassium
350mg
10%
Riboflavin (B2)
0.1mg
8%
Sodium
658mg
27%
Thiamin (B1)
0.1mg
9.9%
Trans
0.2g
N/A
Zinc
2mg
10%