Caprese Bulgur with Chicken Sausage

Apolinaras is like a kid in a candy store at any establishment that sells tools or hardware stuff. Now don’t get me wrong, I’m grateful he’s so handy and likes to do all the maintenance on our cars and tackle home improvement projects. But, the other weekend I was so painfully bored following him around the aisles of Harbor Freight Tools, that I decided to check out the store next door, Ocean State Job Lots. I’d never been there before and probably won’t be back, because it was kind of a depressing discount store, but I was happy to stumble upon a large selection of products from Bob’s Red Mill. I ended up buying two new items to play with – bulgur and chickpea flour.

If anyone has suggestions on what to do with the chickpea flour, please let me know. We tried the bulgur right away and quickly fell in love. It’s nutty and very tasty and actually has less calories and fat than quinoa, but the same amount of protein and double the fiber per serving. It was nice to mix things up a bit! One of the first meals I made was a twist on a traditional caprese salad, inspired by beautiful summer heirloom tomatoes.

I mixed the bulgur with some olive oil and balsamic vinegar and then mixed in a hefty dose of chicken sausage, fresh mini mozzarella balls, mini heirloom tomatoes, sun dried tomatoes, and fresh basil. I will definitely be buying more bulgur from amazon, but if you don’t have any around, I think this dish would also be great with couscous or quinoa.

Caprese Bulgur with Chicken Sausage
Printable Recipe

2 cups quick cooking bulgur
4 cups low-sodium chicken stock
3 tablespoons olive oil, divided
2 tablespoons balsamic vinegar
1 teaspoon salt
1 pound chicken sausage, sliced
8 ounces mozzarella balls, sliced in half (ciliegine, mozzarella balls in salt water from TJs)
1 pound mini heirloom tomatoes, sliced in half
1 cup chopped sun dried tomatoes
1/2 cup packed chopped fresh basil (0.8 ounces)

Prepare bulger according to package directions. Briefly, add bulger and chicken stock to a medium stockpot over high heat and bring to a boil; reduce heat to low, cover with a lid, and simmer for 12 to 15 minutes or tender and liquid is absorbed. Stir in 2 tablespoons olive oil, balsamic vinegar, and salt. Place bulgur in a large bowl.

Place remaining 1 tablespoon olive oil in a large nonstick skillet over medium heat and sauté chicken sausage for 6 to 8 minutes or until browned; place chicken sausage in the bowl with the bulgur, along with the mozzarella balls, heirloom tomatoes, sun dried tomatoes, and basil, and mix well. Makes 8 servings.

Nutrition: 521 calories, 24.6g fat, 11.3g fiber, 24.6g protein per serving
Cost: $1.66 per serving

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9 Responses to Caprese Bulgur with Chicken Sausage

  1. Sues says:

    Caprese is definitely my salad of summer and I love that you used bulger with it. And meat! Sausage makes every salad better :)

  2. Oh wow, some of my favorite flavors in this! This looks absolutely delicious!

  3. I’m all about caprese everything lately! And this is definitely a healthier alternative to the caprese burger i recently enjoyed :)

  4. Ranjani says:

    Looks delicious! Try making socca with your chickpea flour.

  5. Megan says:

    I still need to try bulgur. I recently made fregola and think this dish would be perfect with fregola as well. It sounds summery and so flavorful!

  6. Joanne says:

    Bulgur is one of my favorites! I love how quickly it cooks up. And caprese too! What a great meal.

    You can use chickpea flour to make socca, which is a kind of flatbread or these zucchini “meatballs” that I made a while ago –

  7. shannon says:

    ha, sounds like someone else i know ;) bulgur is definitely great as it cooks up so quickly, and you can never go wrong with caprese! job lots is good for little, but i do love their bob’s red mill products :)

    chickpea flour is something i’m still playing with, didn’t care for socca, but i’ve tried cara’s chickpea pizza crust a few times and that was good. might need to try joanne’s meatballs next!

  8. chickpea fries!
    fake or vegan falafel balls?
    oh you’re very creative I’m sure you’ll think of something

  9. Juliana says:

    Nice one dish meal Kerstin, like the idea of bulgur with sausage and cheese…yum!
    Thanks for the recipe and hope you are having a nice week :)

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