(404) 254-1606

(404) 254-1606

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Kale and Chickpea Grain Bowl with Avocado Dressing

by | Sep 29, 2019

Cooking Light:Kale Chickpea Grain Bowl Avo Tahini Dressing

This dish is crunchy and colorful, thanks to crispy carrots and chickpeas, fresh kale, and a vibrant avocado dressing. It also delivers more than 50 percent of the daily dose of fiber! Make ahead for lunch, if you like – and you can swap a store-bought avocado dressing for convenience.

Ingredients

  • 1 cup boiling water
  • ½ cup uncooked bulgur
  • 2 (15-oz.) cans unsalted chickpeas, rinsed and drained
  • 1½ tablespoons canola oil
  • 2 cups finely chopped carrots
  • 4 cups chopped kale
  • ½ cup vertically sliced shallots
  • ½ cup fresh flat-leaf parsley leaves
  • ¾ teaspoon kosher salt, divided
  • ½ teaspoon black pepper
  • ½ 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
  • ¼ 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, ½ teaspoon salt, and pepper to bulgur; toss.

Step 3

Mix or process in processor the avocado, olive oil, juice, 1 tablespoon water, tahini, garlic, turmeric, and remaining ¼ teaspoon salt until smooth. Divide bulgur mixture among 4 bowls; drizzle evenly with avocado mixture.

Total Time: 20 Mins

Yield: Serves 4

Nutritional Information

  • Calories 520
  • Fat 20g
  • Sat fat 2g
  • Unsat 16g
  • Protein 18g
  • Carbohydrates 68g
  • Fiber 16g
  • Sugars 7g
  • Added sugars 0g
  • Sodium 495mg
  • Calcium 26% DV
  • Potassium 26% DV