Vegan Bulgur, carrot and kale bowl
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.
(Percentage of daily recommendation)
| Calorie | 468 cal. | (22 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.1 g | (54 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 536.7 μg | (895 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 163 μg | (54 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 873 mg | (22 %) | ||
| Calcium | 227 mg | (23 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
For the sauce, mix the sour cream alternative with salt, pepper, lemon zest, remaining lemon juice, and tahini and pour into a bowl.
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.