Your Recipe

Kale-and-Chickpea Grain Bowl with Avocado Dressing

Zutat  Menge  Kalorien 
Avocado 75g 120kcal
Zitronensaft 14.4g 3kcal
Karotten, roh 256g 105kcal
Grünkohl 84g 29kcal
Schalotten, roh 84.5g 61kcal
Bulgur trocken[:pl}Kasza Bulgur sucha 70g 239kcal
Tahini 15g 89kcal
Kurkuma gemahlen 0.75g 2kcal
Knoblauch 3g 4kcal
Leitungswasser 265g 0kcal
Olivenöl 28g 248kcal
frische Petersilie 30g 11kcal
Ciecierzyca (fasola garbanzo, bengal gram), dojrzałe nasiona, ugotowana, z solą 850.5g 1395kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal
Salz, koscher 3g 0kcal
Rapsöl (Rapsöl) 21g 186kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup boiling water 1/2 cup uncooked bulgur 2 (15-oz.) cans unsalted chickpeas, rinsed and drained 1 1/2 tablespoons canola oil 2 cups finely chopped carrots 4 cups chopped lacinato kale 1/2 cup vertically sliced shallots 1/2 cup fresh flat-leaf parsley leaves 3/4 teaspoon kosher salt, divided 1/2 teaspoon black pepper 1/2 avocado, peeled and pitted 2 tablespoons extra-virgin olive oil 1 tablespoon fresh lemon juice 1 tablespoon water 1 tablespoon tahini (sesame seed paste), well stirred 1 garlic clove 1/4 teaspoon ground turmeric

How to Make It
Step 1
Combine 1 cup boiling water and bulgur in a medium bowl. Let stand 10 minutes; drain well.

Step 2
Pat chickpeas dry with paper towels. Heat canola oil in a large skillet over high. Add chickpeas and carrots; cook, stirring occasionally, until chickpeas are browned, about 6 minutes. Add kale; cover and cook until kale is slightly wilted and carrots are tender, about 2 minutes. Add chickpea mixture, shallots, parsley, 1/2 teaspoon salt, and pepper to bulgur; toss.

Step 3
Process avocado, olive oil, juice, 1 tablespoon water, tahini, garlic, turmeric, and remaining 1/4 teaspoon salt in a food processor until smooth. Divide bulgur mixture among 4 bowls; drizzle evenly with avocado mixture.

Nährwertangaben 
Portionsgröße  450 g | ml
Menge pro Portion  624
2610
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 23g 30%
Gesättigte Fettsäuren  2.7g 14%
Natrium 885mg 38%
Gesamte Kohlenhydrate  86g 31%
Ballaststoffe  24g 85%
Zucker  15g
Protein  24g 48%
Vitamin D 0mcg 0%
Kalzium 226mg 17%
Eisen  8.4mg 47%
Kalium 1201mg 26%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 620.214 mcg 69%
Thiamin [B1] 0.433 mg 36%
Riboflavin [B2] 0.32 mg 25%
Niacin [B3] 3.576 mg 22%
Pantothensäure [B5] 1.435 mg 29%
Vitamin B6 0.62 mg 36%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 433.894 mcg 0%
Vitamin C 41.323 mg 46%
Vitamin D 0 mcg 0%
Vitamin E 3.713 mg 25%
Vitamin K 234.674 mcg 196%
Betain 0.557 mg 0%
Cholin 109.149 mg 20%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  85.8 g 31%
Sugars 15.5 g 31%
Ballaststoffe  23.7 g 85%
Carbohydrate 27.4 g 0%
Netto-Kohlenhydrate 70.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.083 g 0%
Arginin 2.134 g 0%
Asparaginsäure 2.688 g 0%
Cystein 0.384 g 0%
Glutaminsäure 4.614 g 0%
Glycin 1.035 g 0%
Histidin 0.674 g 0%
Isoleucin 1.052 g 0%
Leucin 1.724 g 0%
Lysin 1.51 g 0%
Methionin 0.337 g 0%
Phenylalanin 1.266 g 0%
Prolin 1.176 g 0%
Serin 1.206 g 0%
Threonin 0.984 g 0%
Tryptophan 0.258 g 0%
Tyrosin 0.639 g 0%
Valin 1.062 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 226.38 mg 17%
Kupfer 0.98 mg 109%
Fluorid 50.63 mcg 0%
Eisen  8.45 mg 47%
Magnesium 164.5 mg 39%
Mangan 3.25 mg 141%
Phosphor 500.34 mg 40%
Kalium 1201.45 mg 26%
Selen 10.28 mcg 19%
Natrium 885.36 mg 38%
Zink 4.31 mg 39%
andere
Nährstoff Menge  DV
Wasser 312.184 g 0%
Asche 4.094 g 0%