I’m always looking for more ways to incorporate greens and beans into our food. This tomato bulgur recipe with kale and fava beans is a great way to do just that. It’s also very YUMMY. Max absolutely loves it (so do I!). And the great thing is that it uses ingredients that I usually have in my pantry/fridge. To top it all of, it is also super easy and fast to put together.
I hope you will too 🙂
Difficulty level: Absolute beginner
Time: 45 minutes, including preparation time
Serves: 2 – 3
- 3/4 cups of bulgur (I used the quick cook type that only needs soaking)
- 1 medium onion, sliced
- 5 to 6 cloves of garlic, minced
- 3 tightly packed cups of chopped kale
- 1 large, or 2 small tomatoes, chopped
- 6 Tbsp Passata
- 3 Tbsp dried parsley
- 1/2 tsp salt
- pepper and chilli to taste
For the beans:
- 400g can fava beans (I used a mix of fava beans and chickpeas), slightly drained (I got rid of some of the liquid but kept around half or more)
- 1 Tbsp olive oil
- 3 cloves of garlic, sliced
- 1/4 tsp cumin powder
- 1/4 tsp salt
- 1/2 Tbsp lemon juice
- Soak the bulgur in hot water for 10 – 15 minutes (if you have a different type of bulgur, cook it according to package instructions).
- In a small pot over low heat, heat the 1 Tbsp olive oil. Once the oil is warm, add the garlic slices and fry for a few seconds (until the garlic starts to change colour near the edges).
- Add the beans with their liquid.
- Add the 1/4 tsp cumin and 1/2 tsp salt.
- Cook over low heat, uncovered for a couple of minutes.
- Then, add the lemon juice, cover, and let it simmer slowly while you cook the rest of the things. Stir it from time to time.
- Heat a frying pan over medium heat. Add some oil (about 1 Tbsp) and the onion. Cook until onions get soft and start to change colour.
- Add garlic and cook for a few more seconds, until garlic is fragrant.
- Add the kale and tomatoes and continue cooking until the kale is wilted and tomatoes are soft to your liking.
- Drain and add the bulgur, and continue cooking for a minute or so.
- Add the 6 Tbsp of passata, 3 Tbsp dried parsley, 1/2 tsp salt, and pepper & chilli to your taste. Mix well and let it cook for a couple of minutes so the passata is not raw anymore and is combined well with the bulgur.
- Take both the frying pan and the small pot of beans off heat and serve with optional avocado on the side.