High-Protein Kale & Chickpea Grain Bowls are healthy and colorful. They are very delicious and filling, so they keep us full for a long time. It contains boiling water, bulgur, chickpeas, neutral oil, kale, herbs, tahini, olive oil, seasonings, garlic, and parsley. This simple bowl is prepared in 35 minutes, so it is good for a quick lunch or dinner as well. This High-Protein Kale & Chickpea Grain Bowl has no dairy in it, so it is good for a dairy-free diet. We can easily store this bowl, perfect for meal prep. Serve this bowl with sesame seeds, cucumbers, & garlic yogurt dressing.
STATS:
- Calories: 470 kcal
- Prep time: 15 minutes
- Serving size: 1
- Cook time: 20 minutes
- Cuisine: Mediterranean
- Total time: 35 minutes
- Course: Lunch, Dinner
- Diet: Vegetarian
- Serving: 4
EQUIPMENT:
- Medium vessel
- Large skillet
- Small bowl
- Cutting board
- Whisk
- Knife
INGREDIENTS:
- 1 cup boiling water
- ½ cup uncooked bulgur
- 2 cans unsalted chickpeas
- 1½ tbsp. neutral oil
- 2 cups carrots
- 4 cups lacinato kale
- ½ cup shallots slices
- ½ cup parsley leaves
- ¾ tsp. kosher salt
- ½ tsp. black pepper
- ½ avocado
- 2 tbsp. olive oil
- 1 tbsp. fresh lemon juice
- 1 tbsp. water
- 1 tbsp. tahini
- 1 clove garlic
- ¼ tsp. ground turmeric
INGREDIENT NOTES:
BULGUR & CHICKPEAS:
- Add the uncooked bulgur to make the grain foundation for this bowl. Include the properly strained & rinsed chickpeas in the vessel so the dish will not get watery. It will include the vegan protein & fiber content in the dish.
VEGETABLES & GREENS:
- Add the carrots, kale, and shallots to the bowl. Carrots will add a natural sweet taste; kale will add a nice green color, while the shallots will add a slight savory taste to the bowl.
HERBS & SEASONINGS:
- Add the parsley to include the fresh & bright taste. We have to include the black pepper, salt, and turmeric in the bowl to add savory flavor.
OILS & AVOCADO:
- Include the neutral oil in the pan to toss the vegetables and chickpeas without adding an intense flavor to the dish. We have to add the avocado to the bowl to include the creaminess in the dish.
TAHINI, LEMON & GARLIC:
- Add the tahini, garlic, and lemon in the bowl to form the dressing foundation. We have to use fresh lemon juice to provide a fresh and bright flavor and add water to modify the consistency.
INSTRUCTIONS:
- Add the bulgur to the vessel, then add the boiling water, cover the vessel, and leave it for 15 minutes or till it gets soft.
- Include the oil in the pan and warm it on a moderate flame.
- Add the carrot and shallot slices and cook for four to five minutes, mixing until it starts to get soft.
- Add the strained chickpeas, kale, and seasonings and cook for six to eight minutes, mixing occasionally till kale gets soft.
- Take a small vessel and add the olive oil, lemon juice, avocado, tahini, turmeric, salt, water, and garlic to it, and mash it, then whisk till it gets creamy.
- Now divide the bulgur into 4 bowls equally and add the chickpeas and vegetable mix on top.
- Then add the parsley and creamy dressing to it and serve the bowls.
SERVING SUGGESTIONS:
TOPPINGS:
- Pumpkin seeds
- Sunflower seeds
- Toasted almonds
- Sesame seeds
FRESH ADDITIONS:
- Cucumber
- Cherry tomatoes
- Red cabbage
- Fresh cilantro
SAUCES & DRESSINGS:
- Lemon herb dressing
- Garlic yogurt sauce
- Green tahini sauce
- Avocado lime dressing
SIDES:
- Lentil soup
- Tomato cucumber salad
- Roasted vegetables
- Whole-grain pita
TIPS:
- Rinse the chickpeas, and then include it in the vessel to eliminate the additional liquid.
- We have to make the small pieces so it cooks evenly.
- Properly mix the tahini, then measure and combine the oil with the paste.
- You can include some more water to modify the thick texture if required.
STORAGE INFORMATION:
FRIDGE:
- Add the grain bowl in a covered vessel & store for four days.
FREEZER:
- Add the bulgur, kale, shallots, carrots, and chickpeas in separate boxes & store for 2 months.
FAQs:
Will I add the quinoa instead?
- Yes, add the cooked quinoa instead to prepare the gluten-free dish.
Can I add a different kale variety?
- Yes, we would also include curly kale instead if we want.
Will I prepare them in advance?
- Yes, we would easily make them in advance, though put the dressing and avocados in a different vessel and add just before serving.
How to make the dressing thin?
- We can include some water or lemon juice till the dressing reaches the preferred consistency.
Are these grain bowls good for a vegetarian diet?
- Yes, these grain bowls are good for this diet as all the items are vegetarian.
NUTRITIONAL INFORMATION:
Calories: 470 kcal
Net carbs: 48 g
Serving size: 1
Iron: 6 mg
Total carbs: 63 g
Vitamin A: 650 µg
Fiber: 15 g
Serving: 4
Calcium: 150 mg
Protein: 18 g
Sodium: 620 mg
Potassium: 800 mg
