Your Recipe

Kale-and-Chickpea Grain Bowl with Avocado Dressing

Ingrédient Quantité Calories
Avocats 75g 120kcal
Jus de citron 14.4g 3kcal
Carottes 256g 105kcal
Chou frisé 84g 29kcal
Échalotes 84.5g 61kcal
Bulgur sec 70g 239kcal
Tahini 15g 89kcal
Curcuma moulu 0.75g 2kcal
Ail 3g 4kcal
Eau du robinet 265g 0kcal
Huile d'olive 28g 248kcal
Persil frais 30g 11kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, cuits, bouillis, avec du sel 850.5g 1395kcal
Poivre noir moulu 1.15g 3kcal
Sel, casher 3g 0kcal
Huile de colza (huile de colza) 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.

Valeurs nutritives
Taille des portions 450 g | ml
Quantité par portion 624
2610
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 23g 30%
Gras saturés 2.7g 14%
Sodium 885mg 38%
Total des glucides 86g 31%
Fibres alimentaires 24g 85%
Sucre 15g
Protéine 24g 48%
Vitamine D 0mcg 0%
Calcium 226mg 17%
Fer 8.4mg 47%
Potassium 1201mg 26%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 620.214 mcg 69%
Thiamine [B1] 0.433 mg 36%
Riboflavine [B2] 0.32 mg 25%
Niacine [B3] 3.576 mg 22%
Acide pantothénique [B5] 1.435 mg 29%
Vitamine B6 0.62 mg 36%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 433.894 mcg 0%
Vitamine C 41.323 mg 46%
Vitamine D 0 mcg 0%
Vitamine E 3.713 mg 25%
Vitamine K 234.674 mcg 196%
Bétaïne 0.557 mg 0%
Choline 109.149 mg 20%
Carbohydrates
nutriment Quantité DV
Total des glucides 85.8 g 31%
Sugars 15.5 g 31%
Fibres alimentaires 23.7 g 85%
Carbohydrate 27.4 g 0%
Glucides nets 70.4g
acides aminés
nutriment Quantité DV
Alanine 1.083 g 0%
Arginine 2.134 g 0%
Acide aspartique 2.688 g 0%
Cystéine 0.384 g 0%
Acide glutamique 4.614 g 0%
Glycine 1.035 g 0%
Histidine 0.674 g 0%
Isoleucine 1.052 g 0%
Leucine 1.724 g 0%
Lysine 1.51 g 0%
Méthionine 0.337 g 0%
Phénylalanine 1.266 g 0%
Proline 1.176 g 0%
Sérine 1.206 g 0%
Thréonine 0.984 g 0%
Tryptophane 0.258 g 0%
Tyrosine 0.639 g 0%
Valine 1.062 g 0%
Minéraux
nutriment Quantité DV
Calcium 226.38 mg 17%
Cuivre 0.98 mg 109%
Fluorure 50.63 mcg 0%
Fer 8.45 mg 47%
Magnésium 164.5 mg 39%
Manganèse 3.25 mg 141%
Phosphore 500.34 mg 40%
Potassium 1201.45 mg 26%
Sélénium 10.28 mcg 19%
Sodium 885.36 mg 38%
Zinc 4.31 mg 39%
autres
nutriment Quantité DV
Eau 312.184 g 0%
Cendres 4.094 g 0%