Swiss Chard Bulgur Wraps Recipe | Myrecipes - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Sidney Fry, MS, RD
For a hit of fresh, pleasantly bitter, and peppery flavor, go beyond kale and spinach and try something new, like chard. Chard stems are wonderfully crisp and salty--don't toss them. Here, we chop and stir a few handfuls into
Ingredients
- 1 cup warm water
- 2/3 cup uncooked bulgur
- 1/2 cup plus 2 Tbsp. hummus, divided
- 1/4 cup sunflower seeds
- 1/4 cup chopped fresh dill
- 2 tablespoons minced shallots
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 4 green Swiss chard leaves (about 5 oz.)
- 1 cup julienne-cut red bell pepper
- 1 cup julienne-cut English cucumber (about 1 large)
- 1 cup shaved carrot
- 1/2 cup alfalfa sprouts
Instructions
- Combine 1 cup warm water and bulgur. Soak 30 minutes to 1 hour. Drain well; squeeze out excess water. Add 1/2 cup hummus and next 6 ingredients (through black pepper); toss.
- Remove stems of each chard leaf. Finely chop stems to measure 1/2 cup; add to bulgur mixture. Discard remaining stems. Place chard leaves in a large bowl; cover with warm water. Let stand 10 minutes. Drain; pat dry with paper towels.
- Place leaves on a cutting board. Arrange 1/2 cup bulgur mixture down center of each leaf; top evenly with bell pepper, cucumber, carrot, and sprouts. Fold in edges of leaf; roll up, jelly-roll fashion. Spread remaining 2 tablespoons hummus evenly between leaves to seal. Secure with wooden picks.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Sunflower Seeds, Lemon.
Sunflower seeds are an excellent food for PCOS as they are packed with vitamin B2 (riboflavin) and vitamin B6 (pyridoxine). Just one cup of sunflower seeds provides 30% of the recommended daily intake for vitamin B6. Sunflower seeds are also loaded with two other important of PCOS busting minerals: zinc and magnesium. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They...
Stop Second-Guessing Every Meal
Get Your Personal Guide - $9Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment