September 17, 2020

Kale and Chickpea Grain Bowl With Avocado Dressing

Kale and Chickpea Grain Bowl

With Avocado Dressing

 

This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale, and a vibrant avocado dressing. These bowls would also be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.

Bon Appetit!

 

Ingredients

 

  • 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

 

METHOD

 

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, 1/2 teaspoon salt, and pepper to bulgur; toss.

Step 3

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.

Beef Bulgogi Bowl

By Zina Stone • October 16, 2025
Ingredients Bulgogi: 2 medium sirloin steaks 2 tbs p dark soy sauce 2 tbsp gochujang paste 1 thumb-sized piece of ginger peeled and minced 2 tbsp light brown sugar 2 tbsp rice wine 2 garlic cloves peeled and minced ½ tsp black pepper 1 grated sweet apple* no need to peel 1 tbsp toasted sesame oil 2 tbsp vegetable oil Salad: 120 g (2/3 cup) dry quinoa 1 chicken or vegetable stock cube crumbled 100 g (approx 3 cups) baby salad leaves seeds from half a pomegranate half a cucumber cut into ribbons using a potato peeler 1 red bell pepper deseeded and sliced 1 ripe mango peeled and chopped into small chunks 1 jalapeno chilli thinly sliced 3 radishes thinly sliced 1 tsp sesame seeds I used a mixture of black and white sesame seeds 2 spring onions scallions, sliced into thin strips Instructions Place the sirloin steaks in the freezer for 30 minutes to firm up slightly, then slice thinly against the grain using a sharp knife. Place the sliced steak into a large bowl and add all of the bulgogi ingredients except for the vegetable oil. Mix together thoroughly, then cover with clingfilm and place in the refrigerator for 3-4 hours to marinate. Cook the quinoa as per the pack instructions, along with the crumbled stock cube (for extra flavour). Leave to cool slightly and fluff with a fork. Once the steak has marinated, heat the vegetable oil in a large frying pan on a high heat. Scoop out the steak using a slotted spoon, allow any excess sauce to drip off, then fry the steak in the hot oil. Use a set of tongs to separate the steak sliced during cooking, and cook on a high heat until cooked through and slightly charred. Remove from the heat. Arrange the salad leaves between three bowls and top with the cooked quinoa. Sprinkle the pomegranate seeds on top of the quinoa. Arrange the cucumber, bell pepper slices, mango, jalapeno slices, and radishes in the bowls. Divide the bulgogi between the bowls and sprinkle on the sesame seeds. Top with the spring onions and serve. Nutrition Calories: 632kcal | Carbohydrates: 60g | Protein: 42g | Fat: 24g | Saturated Fat: 11g | Cholesterol: 92mg | Sodium: 1096mg | Fiber: 6g | Sugar: 25g Prep Time: 20minutes Cook Time: 10minutes | Total Time: 30 minutes | Servings: 3

Freedom Bulletin #301

By Zina Stone • October 15, 2025
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Grilled Chicken - Quinoa & Veggies

By Zina Stone • October 9, 2025
This grilled chicken and quinoa bowl delivers lean protein from juicy chicken breast and protein-rich quinoa, paired with colorful vegetables. It's a satisfying, nutrient-dense option that supports muscle recovery and growth.