Turkish · Lunch
Chickpea and Bulgur Grain Bowl
Warm bulgur and chickpeas dressed in olive oil, lemon and cumin, tossed with roasted tomato, cucumber and parsley in the style of Turkish grain salads. Topped with toasted walnuts and a swirl of garlicky yogurt, finished with a scatter of sumac and mint for a tangy, herb-forward vegetarian bowl.
$4
15 minsPrep
15 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
486Calories
18.4gProtein
19.8gFat
63.1gCarbs
7.8gSugar
15.9gFiber
295mgSodium
4mgChol
3.2gSat Fat
820mgPotassium
140mgCalcium
4.8mgIron
0.1mcgVitamin B12
14mgVitamin C
vegetarian
low-cholesterol
high-fiber
mediterranean
thirty-min-meals
hidden-gems
vegan
Instructions
1
Prep
Dice the tomato and cucumber, mince the garlic, chop the parsley and mint, and toast the walnuts in a dry skillet over medium heat 2–3 minutes until golden and fragrant.
2
Whisk
In a small bowl, combine the olive oil, lemon juice, ground cumin, salt and black pepper until the dressing emulsifies and no longer separates.
3
Build
In a mixing bowl, combine the cooked bulgur, chickpeas, tomato, cucumber and half the dressing; toss until every grain is coated and glossy.
4
Plate
Spoon the bulgur and chickpea mixture into a bowl, dollop the garlic yogurt on top, scatter the walnuts, parsley, mint and sumac, then drizzle with remaining dressing.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.2 oz260g chickpeas, cooked
- 1 1/2 cup240g bulgur, cooked
- 11 small tomato
- 11 cucumber
- 4 tbsp36g walnuts
- 4 tbsp60g plain whole-milk yogurt
- 22 small clove garlic
- 2 tbsp30ml olive oil
- 2 tbsp30ml lemon juice
- 1 tsp1 tsp cumin, ground
- 1 tsp1 tsp sumac
- 2 tbsp2 tbsp parsley, fresh and chopped
- 2 tsp2 tsp mint, fresh and chopped
- salt, to taste
- black pepper, to taste
