Curried Kale with Bulgur and Lentils

Another cold weather variations of kale awaits. These greens can be traced back 2,000 years to Austria/Hungary and they are a not-so-distant relative to broccoli and cauliflower. The villagers called it “capuzzo.” We call it kale.

Tonight, you’ll return to one of my favorite versions of kale preparation. It combines homemade Masala curry spice mix with pieces of sweet, fresh pineapple. It’s served over hearty bulgur with a scoop of savory lentils.

Grocery List Curried Kale with Bulgur and Lentils
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Curried Kale with Bulgur and Lentils


garlic (if needed)

onion ((if needed)

1 bunch lacinato kale

2 Mandarin oranges

Canned/Dried Foods

bulgur (if needed)

low sodium vegetable broth

low-sodium soy sauce (if needed)

bay leaf (if needed)

Masala curry powder (if needed)

honey (if needed)

white wine to cook with (if needed)

Frozen Foods

None today


None today

Chilled Foods/Dairy

crumbled feta cheese

Nutritional Value Curried Kale with Bulgur and Lentils

Nutritional Analysis

Lentils,Bulgur and Curried Kale

Per Serving

Calories: 510

Protein: 23 g

Carbohydrates: 76 g

Total Fat: 13 g

(Saturated Fat: 1 g

Dietary Fiber: 17 g

Cholesterol: 0 mg

Sodium: 330 mg

% calories from fat: 22.5 %

Serving Size:

Six oz. cooked bulgur with ½ of the greens mixture and 5 oz. cooked lentils with a 2 T. nonfat yogurt. Serve 1 sliced kiwi on the side.