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    Watch What U Eat > One Pot

    Chickpea Bulgur Wheat Recipe

    Published: Feb 18, 2016 · Modified: May 26, 2022 by Watch What U Eat · This post may contain affiliate links · 24 Comments

    JUMP TO RECIPE
    30 min healthy bulgur wheat recipe loaded with proteins and fibers. Prepared using all healthy ingredients.

    One pot bulgur wheat recipe contains healthy proteins from chickpeas and gets ready in 30 minutes.

    One pot bulgur wheat recipe that contains healthy proteins from chickpeas and gets ready in 30 min.

    If you are looking for a meatless but protein-filled recipe, then you are at the right place. This chickpea bulgur wheat recipe is prepared using whole grains and good proteins.

    Yes! bulgur wheat, alternatively known as cracked wheat, falls under the whole grain category. This means that it is rich in dietary fibers. For meatless meals or for vegan or vegetarian people, this type of dish is perfect to meet your daily requirements for proteins.

    0 min healthy bulgur wheat recipe loaded with proteins and fibers. Prepared using all healthy ingredients.

    Ever since we have changed our eating style, I always try to prepare dishes that are filled with good grains, good proteins, and healthy fats. Here, good grains mean whole grains. If you want to know more, then look into Healthy Food Pyramid. It will help you to choose your food more judiciously.

    One pot bulgur wheat recipe that contains healthy proteins from chickpeas and gets ready in 30 min.

    Let me tell you the truth--I failed a couple of times before I got a thumbs up from Dr. Gulati on this one.  Yes! that happens (more often than reported!).

    I initially used diced eggplant with the chickpeas, but it didn't turn out so great. Anyways, finally, it worked out well with mint avocado chutney. I hope you will enjoy it too.

    30 min healthy bulgur wheat recipe loaded with proteins and fibers. Prepared using all healthy ingredients.

    How is this Bulgur Wheat Recipe healthy?

    This bulgur wheat recipe is healthy because it is made using all healthy ingredients

    • high in dietary fiber
    • rich in protein
    • high in manganese
    • contains healthy fat from the avocado

    30 min healthy bulgur wheat recipe loaded with proteins and fibers. Prepared using all healthy ingredients.

    You will also love these more one-pot dishes

    • One-Pot Palak Paneer Rice
    • Mexican Chicken Rice
    • Quick and Easy Garlic Zucchini Rice
    • One-Pot Garlic Mushroom Quinoa
    • Chicken Taco Rice Casserole Skillet

    📖 Recipe

    30 min healthy bulgur wheat recipe loaded with proteins and fibers. Prepared using all healthy ingredients.
    Print Pin
    4.50 from 20 votes

    Chickpea Bulgur Wheat Recipe

    30 min healthy bulgur wheat recipe loaded with proteins and fibers. Prepared using all healthy ingredients.
    Course: Dinner,Lunch
    Cuisine: Indian Inspired,International
    Prep Time 10 minutes minutes
    Cook Time 20 minutes minutes
    Total Time 30 minutes minutes
    Servings :4
    Calories :481kcal
    Author:Swati Kadam Gulati

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    Email yourself a link to this post and come back to it later!

    Equipment

    • Sharp Knife (10% Code: WATCHWHATUEAT)

    Ingredients

    • 1 cup uncooked bulgur wheat
    • 1 can chickpeas drained and rinsed
    • 3 large tomatoes chopped or 1 can of tomatoes
    • 1 onion chopped
    • 2 cups low sodium chicken stock or vegetable stock (organic, if vegan)
    • 1-2 cloves garlic minced
    • 1 ½ teaspoon curry powder
    • 1 teaspoon cumin powder
    • 1 teaspoon cooking oil (I use avocado oil)
    • salt and pepper
    • 2 tablespoon finely chopped cilantro
    • 1 roma tomato seeded and sliced (optional for garnish)
    • ⅓ cup mozzarella cheese

    MINT AVOCADO CHUTNEY / DRESSING

    • 1 leaves handful mint
    • ½ avocado
    • ¼ cup greek yogurt
    • ¼ cup skim milk or water
    • ½ teaspoon cumin powder
    • salt and pepper

    Instructions

    • Heat oil in a large skillet. Add minced garlic and cook it for 30-40 sec or until fragrant
    • Add in onions and sauté till it turns out translucent
    • Add chopped tomatoes and cook until soft or it has a sauce like consistency
    • Add in chickpeas, cumin powder, curry powder, salt and pepper. Give it a mix
    • Pour in chicken stock (or vegetable stock if vegan) and bring the mixture to a boil
    • Add bulgur wheat and cook it on low heat for about 15-20 min or until the bulgur wheat is tender. Turn off the heat
    • In a blender, combine all the ingredients listed under mint avocado chutney and blend until creamy.
    • Enjoy a bowl of chickpea bulgur wheat warm topped with creamy mint avocado chutney some mozzarella cheese and sliced tomatoes

    Nutrition

    Calories: 481kcal
    Tried this recipe?Tag us on Instagram @watchwhatueat or tag #watchwhatueat! OR leave us a comment & rating below. Your feedback is very important to us.
    « Asian Soba Noodle Soup With Shrimp & Vegetables
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    • 193

    About Watch What U Eat

    We are Swati and Tushar, our passion for food and cooking has now led us to share some healthy, tasty recipes and the benefits of eating certain ingredients with the goal of inspiring you to eat well and live well.

    Reader Interactions

    Comments

      4.50 from 20 votes (6 ratings without comment)

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      Recipe Rating




    1. Joshua says

      June 05, 2024 at 5:48 pm

      4 stars
      The results of this were good for me, but didn't look at all like the pictures and I think it's because you use "can" as an amount and I probably used the wrong size cans. Can you clarify?

      Reply
    2. Lorraine Alden says

      January 28, 2022 at 1:56 pm

      4 stars
      Tried this last night, and it was well received by my resident vegetarian although he found it a bit on the bland side. Couldn't figure out why you wouldn't bloom the spices in the hot oil before proceeding in the recipe. No fresh tomatoes available this time of year, but a can of petite diced, un-drained, sufficed. Also, next time I plan to dredge the bulgur in the caramelized onion oil before adding the broth to make a pilaf, then add the ceci at the end since they are already cooked and aren't improved by stewing. Also plan to add 1/2 tsp of cinnamon and 1/2 tsp Harissa to give it more zest. Finally, you don't specify how much salt to use. I hate when recipes do this, since cooking in the salt in a broth is really necessary for optimal grain flavor. I suspect this recipe requires 1 tsp.

      Reply
    3. Rita says

      July 14, 2020 at 4:46 am

      5 stars
      Really easy to make, nutritious and delicious! Loved the avocado yogurt dressing!

      Reply
    4. Alicia Mathaudhu says

      April 03, 2020 at 7:21 pm

      5 stars
      What a filling, deliciously balanced dish! The cool, creamy avocado mint chutney is the perfect complement to the acidity of the tomato and the nutty, earth flavors of chickpeas & bulgur. My family told me this goes on the regular rotation. Loved the ease of the one-pot cooking style. Because I used Bulgur Wheat #2, which calls for a 2:1 liquid to wheat, I needed to add another 1.5 cups of broth to compensate for the chickpeas etc. I realize there is some variation between cooking times & amt. of liquid needed to cook different bulgur wheat, so here is my small contribution.

      Reply
    5. Rooby says

      January 07, 2020 at 3:09 pm

      5 stars
      Tried this just the other night. I followed the recipe and added some edamame with the chick peas. It's WONDERFUL !!!!!

      Reply
    6. SYLVIA BARROW-ADAMS says

      November 23, 2019 at 9:53 am

      5 stars
      Made this for my family. They loved it so much, gave it 5 stars plus. Requested a repeat during the week

      Reply
    7. anonymous says

      July 15, 2019 at 2:27 pm

      5 stars
      I made this last night ... used diced avocado & tomato for the topping. .. it was excellent. Really a great recipe. I will make it again for sure.. THANK YOU FOR SHARING THIS RECIPE.... a really great, fast, easy, delicious dinner.

      Reply
    8. Jam says

      November 11, 2018 at 12:56 pm

      5 stars
      This recipe is awesome!!! So delicious. Great for lunches.

      Reply
    9. Patrick McArdle says

      September 22, 2018 at 1:54 pm

      5 stars
      Hi guys! Very nice recipe! We made a vegan version, and we loved the combination of the chickpea bulgur and the chutney, very tasty. I would like to point out a couple of things. You make mention of veggie stock instead of chicken for a vegan version, which is great, but there is nothing next to the mozzarella and skim milk/greek yogurt, which as vegans, we do not eat. May I recommend you mention using non-dairy alternatives? I left out the mozza, and used a soy/rice milk and coconut yogurt instead of what was mentioned. Turned out great! Just thought I'd point that out, as this recipe was great, healthy, and nutritious for us vegans!! Thanks again! 🙂

      Reply
    10. Betsy says

      August 08, 2018 at 11:34 am

      5 stars
      Made this last night. It's so easy and delicious! Thank you for sharing.

      Reply
    11. Lisa says

      April 09, 2018 at 6:36 pm

      5 stars
      Just made this and it is delicious! One question though, I did not see where you added the cilantro in the directions.

      Reply
    12. Nikki Frank-Hamilton says

      March 02, 2016 at 2:55 am

      5 stars
      This looks so delish! Yes, I'll have a bowl please! And the mint avocado chutney? Out of this world! That would be great on any type of mexican dish, or salad. I love rice, beans and salsa, this would be so good on top of that! Thanks for sharing this, I can see why it was a hit!

      Reply
      • Swati and Tushar says

        March 02, 2016 at 3:22 am

        This mint avocado chutney is our recent favorite. We are making it quite frequently these days. You are right! It goes well with so many dishes including mexican and Indian as well.

        Reply
    13. Debbie says

      February 26, 2016 at 11:49 am

      Can I ask what cilantro is as I'm not sure I can get it here? I love the sound of your recipe as although we do eat meat, every now and again I like us not to eat it.

      Thanks for sharing your recipe.

      #WAYWOW

      Reply
      • Swati and Tushar says

        March 02, 2016 at 3:43 am

        Hi Debbie, Cilantro also goes by the name coriander.

        Reply
    14. Kathryn @ Family Food on the Table says

      February 26, 2016 at 3:02 am

      5 stars
      What a beautiful, delicious and healthy bowl - right up my alley! I would eat this for lunch or dinner and be such a happy camper. Tons of great flavors - yum!

      Reply
      • Swati and Tushar says

        March 02, 2016 at 3:41 am

        Thank you Katherine!

        Reply
    15. Sherri @ Watch Learn Eat says

      February 23, 2016 at 2:07 am

      I've never had this before, but I'm always looking for new meatless dishes. Not to mention, I really love chick peas! Great recipe! 🙂

      Reply
    16. Mrs Minty Cream says

      February 23, 2016 at 1:21 am

      I absolutely LoVE one pot dish like this! Only thing is that I have not tried bulgur wheat before. Is that similar to our normal white rice? anyway, looks really yummy!

      Reply
      • Swati and Tushar says

        February 24, 2016 at 11:55 pm

        Bulgur wheat is very different from rice. It is cracked whole wheat. It is healthy to eat compared with refined grains.

        Reply
    17. Elizabeth says

      February 22, 2016 at 5:40 am

      I am strength training at the moment so I am on the hunt for high protein recipes. I'm loving the sound of this dish! Do you know what the protein content is per serving?

      Reply

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