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

clove of garlic

2 tbsp

apple cider vinegar

1 tbsp

lemon juice

60 ml

unsweetened almond or soy milk

0.5 tsp

thyme, rubbed

0.5 tsp

salt

For the bowls

50 g

bulgur wheat

(red) chard (or radicchio or red cabbage)

100 g

baby leaf spinach

3 tsp

Kikkoman Toasted Sesame Oil

285 g

canned chickpeas (drained)

1 tsp

lime zest and a little juice

150 ml

coconut milk

2 tsp

tahini

4 tsp

Kikkoman Naturally Brewed Soy Sauce

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 Kikkoman 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, Kikkoman Soy Sauce, pepper and turmeric.

Step 4

Fry the remaining chickpeas in 1 tsp heated Kikkoman 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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