Vibrant Bulgur, Kale, and Chickpea Salad

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< 1 min read
Summary

Kale, carrots, red cabbage, avocado, pumpkin seeds, and bulgur make for a crunchy, light, and superfood-dense salad that is packed with protein, fiber, zinc, magnesium, iron, vitamin A, vitamin K, and folate — just to name a few of its many nutrients. If you believe in the magical power of rainbows then it’s time to eat the rainbow in this delectable salad!

Yields2 ServingsPrep Time20 minsCook Time15 minsTotal Time35 mins

Vibrant Bulgur, Kale, and Chickpea Salad

Ingredients

Bulgur
 ¾ cup organic bulgur (dry)
 1 ½ cups water
 ¼ tsp garlic powder
 ¼ tsp cumin powder
 ¼ tsp salt (optional)
  tsp ground black pepper (optional)
Turmeric Chickpeas
 ½ tsp ground turmeric
 ½ tsp chili powder
 ¼ tsp salt (optional)
  tsp ground black pepper (optional)
 1 ½ cups chickpeas (home-cooked or BPA-free canned, drained and rinsed)
Kale
 4 cups organic kale (ribs removed, thinly sliced)
 1 tsp olive oil (optional)
 2 tbsp lemon juice (freshly squeezed)
Salad Ingredients
 1 cup red cabbage (shredded)
 1 cup carrots (shredded)
 1 avocado (seed removed, cut into cubes)
 2 tbsp pumpkin seeds (raw)
 1 lemon (cut into wedges)

Directions

1

Make the bulgur: Add the bulgur, water, and spices to a stovetop pot. Heat until boiling. Then lower the heat to simmer, cover, and cook for 10–15 minutes, or until the bulgur is tender. Keep covered while you prepare the salad.

2

Prepare your chickpeas: Add the turmeric, chili powder, and salt and pepper, if using, to a medium bowl and stir to combine. Add the chickpeas and toss with the spices until coated. Set aside.

3

Add the kale to a large bowl. Drizzle the olive oil, if using, and lemon juice over top. Massage the kale until tender, about 30 seconds. Sprinkle with salt and pepper, if desired.

4

Assemble the salad: Add the cabbage, carrots, avocado, pumpkin seeds, chickpeas, and bulgur to the kale. Toss until combined.

5

Divide between two bowls for meal-sized portions or divide between four bowls and serve as side dishes. Serve with lemon wedges.

Chef's Notes

Substitutions
Use cooked and cubed sweet potatoes in place of the bulgur.

Substitute lentils or other beans of choice in place of chickpeas.

Substitute lime juice or orange juice in place of lemon juice.

Instead of kale, use spinach, romaine, or arugula.

Substitute any veggies you love in place of carrots or red cabbage, such as shredded beets, shaved brussels sprouts, diced cucumber, or chopped zucchini.

Use sunflower seeds in place of pumpkin seeds.

Gluten-free
Substitute organic quinoa, rice, buckwheat, or millet for the bulgur (note that the cooking time may vary).

Prep Ahead
Cut the carrots and cabbage ahead of time and store in an airtight container in the refrigerator for up to 5 days before making this recipe.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days.

Ingredients

Bulgur
 ¾ cup organic bulgur (dry)
 1 ½ cups water
 ¼ tsp garlic powder
 ¼ tsp cumin powder
 ¼ tsp salt (optional)
  tsp ground black pepper (optional)
Turmeric Chickpeas
 ½ tsp ground turmeric
 ½ tsp chili powder
 ¼ tsp salt (optional)
  tsp ground black pepper (optional)
 1 ½ cups chickpeas (home-cooked or BPA-free canned, drained and rinsed)
Kale
 4 cups organic kale (ribs removed, thinly sliced)
 1 tsp olive oil (optional)
 2 tbsp lemon juice (freshly squeezed)
Salad Ingredients
 1 cup red cabbage (shredded)
 1 cup carrots (shredded)
 1 avocado (seed removed, cut into cubes)
 2 tbsp pumpkin seeds (raw)
 1 lemon (cut into wedges)

Directions

1

Make the bulgur: Add the bulgur, water, and spices to a stovetop pot. Heat until boiling. Then lower the heat to simmer, cover, and cook for 10–15 minutes, or until the bulgur is tender. Keep covered while you prepare the salad.

2

Prepare your chickpeas: Add the turmeric, chili powder, and salt and pepper, if using, to a medium bowl and stir to combine. Add the chickpeas and toss with the spices until coated. Set aside.

3

Add the kale to a large bowl. Drizzle the olive oil, if using, and lemon juice over top. Massage the kale until tender, about 30 seconds. Sprinkle with salt and pepper, if desired.

4

Assemble the salad: Add the cabbage, carrots, avocado, pumpkin seeds, chickpeas, and bulgur to the kale. Toss until combined.

5

Divide between two bowls for meal-sized portions or divide between four bowls and serve as side dishes. Serve with lemon wedges.

Notes

Vibrant Bulgur, Kale, and Chickpea Salad