Kale & Chickpea Grain Bowls

4.0

(2)

2 Reviews

This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.

Adam Hickman

Updated on March 28, 2024

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

a recipe photo of the Kale and Chickpea Grain Bowl w Avocado Dressing — Photo: Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster

Active Time:

20 mins

Total Time:

30 mins

Servings:

Nutrition Profile:

Nut-Free Dairy-Free High-Fiber Heart-Healthy High-Protein Egg-Free

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Ingredients

1 cup boiling water
½ cup uncooked bulgur
2 (15-oz.) cans unsalted chickpeas (garbanzo beans), drained and rinsed
1 ½ tablespoons canola oil
2 cups finely chopped carrot
4 cups chopped lacinato kale
½ cup vertically sliced shallots
½ cup fresh flat-leaf parsley leaves
¾ teaspoon kosher salt, divided
½ teaspoon black pepper
½ avocado
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon water
1 tablespoon tahini (sesame seed paste), well stirred
1 clove garlic
¼ teaspoon ground turmeric

Directions

Combine boiling water and bulgur in a medium bowl. Let stand 10 minutes; drain well.
Pat chickpeas dry with paper towels. Heat canola oil in a large skillet over high heat. Add chickpeas and carrot; cook, stirring occasionally, until chickpeas are browned, about 6 minutes. Add kale; cover and cook until kale is slightly wilted and carrot is tender, about 2 minutes. Add chickpea mixture, shallots, parsley, 1/2 teaspoon salt and pepper to bulgur; toss.
Place avocado, olive oil, juice, 1 tablespoon water, tahini, garlic, turmeric and remaining 1/4 teaspoon salt in a food processor and process until smooth. Spoon bulgur mixture into bowls; drizzle with avocado mixture.

Originally appeared: Cooking Light Power Bowls Issue

Nutrition Facts (per serving)

520	Calories
20g	Fat
68g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/4 cups bulgur mixture and 1 1/2 Tbsp. dressing
Calories 520
% Daily Value *
Total Carbohydrate 68g	25%
Dietary Fiber 16g	57%
Total Sugars 7g
Protein 18g	36%
Total Fat 20g	26%
Saturated Fat 2g	10%
Sodium 495mg	22%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Kale & Chickpea Grain Bowls

Ingredients

Directions

Nutrition Facts (per serving)

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