Healthy Bulgur & Chickpea Bowl with vegan feta

Total time 30 mins
10 mins preparation time
20 mins cooking time

Packed with vitamins, this delicious bowl of cooked bulgur, steamed spinach, red chard and chickpeas is topped with lime hummus & homemade vegan feta. A tasty vegan lunch recipe.

Ingredients

2 portion(s)

For the vegan feta (alternatively: see tip)

200 g
firm tofu
1 
clove of garlic
2 tbsp
apple cider vinegar
1 tbsp
lemon juice
60 ml
unsweetened almond or soy milk
 ½ tsp
thyme, rubbed
 ½ tsp
salt

For the bowls

50 g
bulgur wheat
1 
(red) chard (or radicchio or red cabbage)
100 g
baby leaf spinach
285 g
canned chickpeas (drained)
1 tsp
lime zest and a little juice
150 ml
coconut milk
2 tsp
tahini
Freshly ground pepper
Turmeric, ground
Nutritional facts (per portion): 3057 kJ  /  733 kcal
38.7 g Fat
38.8 g Protein
46.3 g Carbohydrates

Preparation

Step 1

For the vegan feta, cut the tofu into cubes and mix with the finely chopped garlic and the remaining ingredients for the marinade. Refrigerate until needed.

Step 2

Prepare the bulgur wheat according to the instructions on the package. Cut the chard into strips and sauté in 1 tsp each of heated sesame oil. Repeat with the spinach.

Step 3

To make the sauce, puree 150 g chickpeas with some lime zest, a little lime juice to taste and the coconut milk, heat, then add the tahini, soy sauce, pepper and turmeric.

Step 4

Fry the remaining chickpeas in 1 tsp heated sesame oil for about 2 minutes.

Step 5

Arrange the bulgur with the spinach, chard and remaining chickpeas and vegan feta in bowls, drizzle with the warm chickpea sauce and serve.

Tips

The vegan feta tastes even more flavourful if it has been marinated for several hours.

Use smoked tofu instead of the vegan feta and marinate with a little Kikkoman soy sauce.

Optional extra topping - kale chips! Simply tear 300 g of cleaned kale into pieces, mix with a seasoning of 3 tbsp olive oil, 1 tbsp tahini, some salt, spread on baking sheets lined with baking paper and bake in a preheated oven at 110°C for 30-35 minutes until crispy. In between open the oven door so that the steam can escape - this way the kale chips become wonderfully crispy. Otherwise, simply extend the baking time slightly and turn the chips in between.

Recipe-ID: 1046

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For the vegan feta, cut the tofu into cubes and mix with the finely chopped garlic and the remaining ingredients for the marinade. Refrigerate until needed.

Prepare the bulgur wheat according to the instructions on the package. Cut the chard into strips and sauté in 1 tsp each of heated sesame oil. Repeat with the spinach.

To make the sauce, puree 150 g chickpeas with some lime zest, a little lime juice to taste and the coconut milk, heat, then add the tahini, soy sauce, pepper and turmeric.

Fry the remaining chickpeas in 1 tsp heated sesame oil for about 2 minutes.

Arrange the bulgur with the spinach, chard and remaining chickpeas and vegan feta in bowls, drizzle with the warm chickpea sauce and serve.

Let us know what you think

Thank you for your feedback!

Click on the number of stars you want to give: the more the better!

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