![a recipe photo of the Kale and Chickpea Grain Bowl w Avocado Dressing](https://cdn.statically.io/img/www.eatingwell.com/thmb/ngz9Khhl6c7tIUWbYeWfivGpqxU=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/7010038_CL-Bowls_Kale-And-Chickpea-Grain-Bowls-With-Avocado_231-6731060352704c9eb32b811aaf671e12.jpg)
Ingredients
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1 cup boiling water
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½ cup uncooked bulgur
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2 (15-oz.) cans unsalted chickpeas (garbanzo beans), drained and rinsed
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1 ½ tablespoons canola oil
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2 cups finely chopped carrot
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4 cups chopped lacinato kale
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½ cup vertically sliced shallots
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½ cup fresh flat-leaf parsley leaves
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¾ teaspoon kosher salt, divided
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½ teaspoon black pepper
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½ avocado
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2 tablespoons extra-virgin olive oil
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1 tablespoon fresh lemon juice
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1 tablespoon water
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1 tablespoon tahini (sesame seed paste), well stirred
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1 clove garlic
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¼ teaspoon ground turmeric
Directions
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Combine boiling water and bulgur in a medium bowl. Let stand 10 minutes; drain well.
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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.
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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.
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.