Quick and Easy

Vegan Bulgur, Carrot and Kale Bowl

with lemon sauce
3.666665
Average: 3.7 (3 votes)
(3 votes)
Vegan Bulgur, Carrot and Kale Bowl

Vegan Bulgur, carrot and kale bowl - Packed with a thick load of vital substances

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
468
calories
Calories

Healthy, because

Even smarter

Nutritional values

Kale is perfect in the winter because it pushes our immune system with beta-carotene, vitamin C, and E. This is particularly helpful after sports because our bodies must repair the finest cracks in the muscle fibers as well as eliminate diseased cells.

Outside of kale season, you can simply make the vegan stir-fry with another leafy green vegetable, such as chard or spinach.

1 serving contains
(Percentage of daily recommendation)
Calorie468 kcal(22 %)
Protein18 g(18 %)
Fat15 g(13 %)
Carbohydrates64 g(43 %)
Sugar added0 g(0 %)
Roughage16.1 g(54 %)
Vitamin A2.3 mg(288 %)
Vitamin D0 μg(0 %)
Vitamin E4.7 mg(39 %)
Vitamin K536.7 μg(895 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.2 mg(68 %)
Vitamin B₆0.7 mg(50 %)
Folate163 μg(54 %)
Pantothenic acid1.2 mg(20 %)
Biotin10.5 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C82 mg(86 %)
Potassium873 mg(22 %)
Calcium227 mg(23 %)
Magnesium154 mg(51 %)
Iron6 mg(40 %)
Iodine9 μg(5 %)
Zinc3.3 mg(41 %)
Saturated fatty acids2.2 g
Uric acid194 mg
Cholesterol0 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
9 ozs Bulgur
salt
4 ozs kale
4 carrots
1 organic lemon
1 garlic clove
3 Tbsps olive oil
peppers
cayenne pepper
½ tsp smoked ground paprika
8 ozs chickpeas (can; drained weight)
9 ozs vegan Sour cream (or yogurt)
1 Tbsp Tahini
½ bunch parsley
How healthy are the main ingredients?
Sour creamchickpeasolive oilparsleykalesalt

Preparation steps

1.

Bring bulgur to a boil in twice the amount of salted water and cook over low heat for about 10 minutes until slightly al dente; then drain and set aside. Meanwhile, clean and wash kale and cook in boiling salted water for about 2 minutes; drain, rinse with cold water and drain.

2.

Clean, peel and slice the carrots. Rinse lemon, dry, and cut in half. Slice 1 half, grate the zest from the other, and squeeze out the juice. Peel garlic, chop coarsely. Place kale, 2 tablespoons olive oil, salt, pepper, 1 tablespoon lemon juice, cayenne pepper, and paprika in a small food processor or chopper.

3.

Sauté carrots in remaining olive oil in a frying pan over medium heat for 5-6 minutes. Drain chickpeas, rinse and drain well. Add chickpeas and kale mixture and saute for another 3-4 minutes. Season with salt and pepper.

4.

For the sauce, mix the sour cream alternative with salt, pepper, lemon zest, remaining lemon juice, and tahini and pour into a bowl.

5.

Heat bulgur again briefly. Wash parsley, shake dry and chop. Divide bulgur among plates and arrange carrot and kale mixture on top. Drizzle with some sauce, arrange with lemon slices and sprinkle with parsley.