Page 72 - The Mediterranean Refresh

INGREDIENTS INSTRUCTIONS

3 cups boiling water 1. Combine the water and bulgur and cook
½ cup bulgur 14-18 minutes or until tender, drain well and set
aside to cool.
2 (15-oz.) cans
unsalted chickpeas, 2. Pat the chickpeas dry with paper towels. Heat LUNCH
rinsed and drained the canola oil in a large skillet over high heat.
1½ tbsp. canola oil Add the chickpeas and carrots and cook, stirring
2 cups finely chopped occasionally, until chickpeas are browned, about
carrots 6 minutes. Add the kale, cover, and cook until the
kale is slightly wilted and carrots are tender, about
4 cups chopped
lacinato kale 2 minutes. Add the chickpea mixture, shallots,
parsley, ¼ teaspoon of the salt, and the pepper THE MEDITERRANEAN REFRESH
½ cup sliced shallots
to the bulgur; toss to combine.
½ cup fresh flat-leaf
parsley leaves 3. In a food processor, process the avocado, olive
oil, lemon juice, tahini, garlic, turmeric and
½ tsp. kosher salt, remaining ¼ teaspoon salt until smooth. Divide
divided
the bulgur mixture among 4 bowls and drizzle
½ tsp. black pepper each serving evenly with the avocado mixture.

½ avocado, peeled
and pitted
NUTRITION DATA FOR 1 SERVING:
2 tbsp. extra virgin Calories 520kcal Sodium 495mg
olive oil
Total Carbohydrates 68g Potassium 364mg
1 tbsp. fresh lemon Protein 18g Dietary Fiber 16g
juice Total Fat 20g Sugars 7g
1 tbsp. tahini (sesame Saturated Fat 2g Vitamin A 6% Daily Value
seed paste), well Polyunsaturated Fat 13g Vitamin C 13% Daily Value
stirred Monounsaturated Fat 4g Calcium 28% Daily Value
Trans Fat 1g Iron 10% Daily Value
1 clove garlic Cholesterol 62.7mg
¼ tsp. ground
turmeric

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