Mediterranean Bulgur Bowl

Name: Mediterranean Bulgur Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings.
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

You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts

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 garbanzo beans; 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.

Health Tip: With the spinach, tomatoes and feta cheese, this dish supplies all the vitamin A you need in a day.

Nutrition Facts

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

Originally published as Mediterranean Bulgur Bowl in Simple & Delicious August/September 2017

Reviews

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groceryprincess

Dec 29, 2018

the best dish and easy to make i've had in awhile.
curlylis85

Oct 1, 2017

Made this with quinoa instead of bulgur and it was great! Really nice, filling, and easy meatless dinner.