Nutrition Facts for Bulgar chickpeas tomatoes

Bulgar Chickpeas Tomatoes

Savor the vibrant flavors of the Mediterranean with this hearty and wholesome Bulgur Chickpeas Tomatoes recipe! Packed with protein-rich chickpeas, juicy cherry tomatoes, and nutty bulgur wheat, this one-pot dish is infused with warm spices like cumin, paprika, and a hint of red pepper flakes for a subtle kick. Simmered in vegetable broth for extra depth and topped with fresh parsley and a zesty squeeze of lemon, this recipe is as nutritious as it is delicious. Ready in just 35 minutes, it’s perfect for weeknight dinners or as a satisfying side dish. Bursting with bold flavors and wholesome ingredients, this recipe is a must-try for anyone looking for a healthy, plant-based meal!

Nutriscore Rating: 80/100
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Image of Bulgar Chickpeas Tomatoes
Prep Time:10 mins
Cook Time:25 mins
Total Time:35 mins
Servings: 4

Ingredients

  • 1 cup bulgar wheat
  • 1 can (15 oz) canned chickpeas
  • 2 cups cherry tomatoes
  • 2 cups vegetable broth
  • 2 tablespoons olive oil
  • 1 medium yellow onion
  • 3 cloves garlic cloves
  • 1 teaspoon ground cumin
  • 0.5 teaspoon paprika
  • 0.25 teaspoon red pepper flakes
  • 0.25 cup parsley
  • 0.5 teaspoon salt
  • 0.25 teaspoon black pepper
  • 1 tablespoon lemon juice (optional, for garnish)

Directions

Step 1

Rinse the bulgar wheat under cold water and set aside.

Step 2

Drain and rinse the canned chickpeas thoroughly.

Step 3

Dice the yellow onion and mince the garlic cloves.

Step 4

Heat the olive oil in a medium-sized pot or deep skillet over medium heat.

Step 5

Add the diced onion and sauté for 3-4 minutes, or until translucent.

Step 6

Stir in the minced garlic, ground cumin, paprika, and red pepper flakes, cooking for an additional 1 minute until fragrant.

Step 7

Add the cherry tomatoes, salt, and black pepper. Cook for 5 minutes, stirring occasionally, until the tomatoes soften and release their juices.

Step 8

Stir in the rinsed bulgar wheat and mix well, ensuring it is coated with the tomato mixture.

Step 9

Pour in the vegetable broth and bring the mixture to a boil.

Step 10

Reduce the heat to low, cover the pot, and let it simmer for 15 minutes, or until the bulgar wheat is tender and the liquid is absorbed.

Step 11

Stir in the chickpeas and cook for another 2-3 minutes until heated through.

Step 12

Remove the pot from heat and let the dish rest for 5 minutes.

Step 13

Garnish with freshly chopped parsley and a drizzle of lemon juice, if desired.

Step 14

Serve warm as a main dish or as a side. Enjoy!

Nutrition Facts

Serving size 1557.6 grams (1557.6g)
Amount per serving % Daily Value*
Calories 1560
Total Fat 42.30g 54%
Saturated Fat 6.60g 33%
Polyunsaturated Fat 4.10g
Cholesterol 0mg 0%
Sodium 3607mg 157%
Total Carbohydrate 259.90g 95%
Dietary Fiber 62.20g 222%
Total Sugars 31.60g
Protein 54.10g 108%
Vitamin D 0IU 0%
Calcium 396mg 30%
Iron 16mg 86%
Potassium 3385mg 72%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.3%
Protein: 13.2%
Carbs: 63.5%