Your Recipe

Kale-and-Chickpea Grain Bowl with Avocado Dressing

Ingredient Amount Calories
Avocados 75g 120kcal
Lemon juice 14.4g 3kcal
Carrots, raw 256g 105kcal
Kale 84g 29kcal
Shallots, raw 84.5g 61kcal
Bulgur dry 70g 239kcal
Tahini 15g 89kcal
Turmeric ground 0.75g 2kcal
Garlic 3g 4kcal
Tap water 265g 0kcal
Olive oil 28g 248kcal
Parsley fresh 30g 11kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt 850.5g 1395kcal
Black pepper, ground 1.15g 3kcal
Salt, kosher 3g 0kcal
Rapeseed oil (Canola oil) 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.

Nutrition Facts
Portion Size 450 g | ml
Amount Per Portion 624
2610
kcal
kilojoules
% Daily Value *
Total Fat 23g 30%
Saturated Fat 2.7g 14%
Sodium 885mg 38%
Total Carbohydrate 86g 31%
Dietary Fiber 24g 85%
Sugar 15g
Protein 24g 48%
Vitamin D 0mcg 0%
Calcium 226mg 17%
Iron 8.4mg 47%
Potassium 1201mg 26%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.435 mg 29%
Vitamin B6 0.62 mg 36%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.557 mg 0%
Choline 109.149 mg 20%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 85.8 g 31%
Sugars 15.5 g 31%
Dietary fiber 23.7 g 85%
Carbohydrate 27.4 g 0%
Net carbs 70.4g
Aminoacids
Nutrient Amount DV
Alanine 1.083 g 0%
Arginine 2.134 g 0%
Aspartic acid 2.688 g 0%
Cysteine 0.384 g 0%
Glutamic acid 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%
Methionine 0.337 g 0%
Phenylalanine 1.266 g 0%
Proline 1.176 g 0%
Serine 1.206 g 0%
Threonine 0.984 g 0%
Tryptophan 0.258 g 0%
Tyrosine 0.639 g 0%
Valine 1.062 g 0%
Minerals
Nutrient Amount DV
Calcium 226.38 mg 17%
Copper 0.98 mg 109%
Fluoride 50.63 mcg 0%
Iron 8.45 mg 47%
Magnesium 164.5 mg 39%
Manganese 3.25 mg 141%
Phosphorus 500.34 mg 40%
Potassium 1201.45 mg 26%
Selenium 10.28 mcg 19%
Sodium 885.36 mg 38%
Zinc 4.31 mg 39%
Other
Nutrient Amount DV
Water 312.184 g 0%
Ash 4.094 g 0%