Mediterranean Bulgur Bowl Recipe

Mediterranean Bulgur Bowl Recipe
Mediterranean Bulgur Bowl Recipe photo by Taste of Home
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Mediterranean Bulgur Bowl Recipe

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You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach, and basil. —Renata Smith, Brookline, Massachusetts
Recommended: 31 Meals in a Bowl
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 30 min.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 30 min.

Ingredients

  • 1 cup bulgur
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 2 cups water
  • 1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
  • 6 ounces fresh baby spinach (about 8 cups)
  • 2 cups cherry tomatoes, halved
  • 1 small red onion, halved and thinly sliced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup hummus
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons lemon juice

Directions

In a 6-qt. stockpot, combine first four ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in chickpeas; heat through.
Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm or refrigerate and serve cold. Yield: 4 servings.
Health Tip: Between the spinach, tomatoes and feta cheese, this dish supplies all the vitamin A you need in a day.
Originally published as Mediterranean Bulgur Spinach Bowl in Simple & Delicious August/September 2017

Nutritional Facts

2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein.

  • 1 cup bulgur
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 2 cups water
  • 1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
  • 6 ounces fresh baby spinach (about 8 cups)
  • 2 cups cherry tomatoes, halved
  • 1 small red onion, halved and thinly sliced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup hummus
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons lemon juice
  1. In a 6-qt. stockpot, combine first four ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in chickpeas; heat through.
  2. Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm or refrigerate and serve cold. Yield: 4 servings.
Health Tip: Between the spinach, tomatoes and feta cheese, this dish supplies all the vitamin A you need in a day.
Originally published as Mediterranean Bulgur Spinach Bowl in Simple & Delicious August/September 2017

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