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!
Rinse the bulgar wheat under cold water and set aside.
Drain and rinse the canned chickpeas thoroughly.
Dice the yellow onion and mince the garlic cloves.
Heat the olive oil in a medium-sized pot or deep skillet over medium heat.
Add the diced onion and sauté for 3-4 minutes, or until translucent.
Stir in the minced garlic, ground cumin, paprika, and red pepper flakes, cooking for an additional 1 minute until fragrant.
Add the cherry tomatoes, salt, and black pepper. Cook for 5 minutes, stirring occasionally, until the tomatoes soften and release their juices.
Stir in the rinsed bulgar wheat and mix well, ensuring it is coated with the tomato mixture.
Pour in the vegetable broth and bring the mixture to a boil.
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.
Stir in the chickpeas and cook for another 2-3 minutes until heated through.
Remove the pot from heat and let the dish rest for 5 minutes.
Garnish with freshly chopped parsley and a drizzle of lemon juice, if desired.
Serve warm as a main dish or as a side. Enjoy!
Serving size | 1557.6 grams (1557.6g) |
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Amount per serving | % Daily Value* |
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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% |
Source of Calories