Kale-and-Chickpea Grain Bowl with Avocado Dressing
Serves 4 (serving size: about 1 1/4 cups bulgur mixture and 1 1/2 tablespoons dressing)
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 50ﬁ 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 also be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.
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
Added sugars 0g
Calcium 26% DV
Potassium 26% DV
How to Make It
Combine 1 cup 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. 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.
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.
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