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 whole grain category. This means that it is rich in dietary fibers. For meatless meals or for people who are vegan, this type of dish is perfect to meet your daily requirements of proteins.
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.
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!). Initially, I used diced eggplant together with the chickpeas and somehow it didn’t turn out so great. Anyways, finally, it worked out well with mint avocado chutney. I hope you will enjoy it too.
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
Chickpea Bulgur Wheat Recipe
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 1/2 tsp curry powder
- 1 tsp cumin powder
- 1 tsp cooking oil (I use avocado oil)
- salt and pepper
- 2 tbsp finely chopped cilantro
- 1 roma tomato seeded and sliced (optional for garnish)
- 1/3 cup mozzarella cheese
MINT AVOCADO CHUTNEY / DRESSING
- 1 leaves handful mint
- 1/2 avocado
- 1/4 cup greek yogurt
- 1/4 cup skim milk or water
- 1/2 tsp 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
Some more one pot recipe options that you may like:
wow it look tasty
Thank You!
Wow this looks so amazingly delicious.. now i have no reason not to add bulgur to my diet
Thank you Fareeha! I hope you will try it soon :).
Swati & Tushar,
I love discovering new chickpea based recipes. Thanks for the great share!
Thank you Mica!
This is the my BEST go to recipe when in a hurry. I follow the recipe almost exactly, except I just top with chopped avacado, tomatoes, cilantro and minced jalapeños. I also add it over uncooked chopped spiniach to add some greens to it. It’s AMAZING and so healthy!! My finicky husband loves this, too! Thank you!!
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?
What a delicious looking recipe! I can’t wait to try it!
Thanks Sam! I hope you will like it.
You just upgraded my #meatfreemonday ?
🙂
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!
Bulgur wheat is very different from rice. It is cracked whole wheat. It is healthy to eat compared with refined grains.
Wow, so much flavor packed into this dish! Wish I had a bowl of this for dinner right now! you’ve totally got me drooling over here!
Thank you Jessica!
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! 🙂
This would make my perfect weeknight dinner! What a fabulous dressing/sauce to spike up the salad, I can;t wait to make this!
Thanks Mahy! I am sure you will like it.
That looks really delicious! I love how you have drizzled the chutney over that!
Thanks Manju!
It’s a wonderful looking salad and very healthy 🙂 Perfect for a vegetarian like myself
Hello Winnie, Give it a try!
This looks yummy! I love bulgur, too. Thanks for sharing! Blessings, Janet
Thanks Janet 🙂
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!
Thank you Katherine!
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
Hi Debbie, Cilantro also goes by the name coriander.
This dish looks amazing! Such a great meatless alternative. Pinning!
Thank you Ilka!
thank you for sharing this wonderful recipe at the Thursday Favorite Things party. Watch for your featutre tomorrow xo
Thank you so much Katherine for featuring this recipe. It’s a pleasant surprise :).
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!
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.
Hi Swati & Tushar! Lovely to meet you. Thank you so much for visiting Thriving on Thursdays linky party last week. It is a real pleasure to have you. Wow, this recipe looks so delicious. Thanks so much for sharing it. I’m featuring it at tomorrow’s party. Hope to see you again.
Anne @ Domesblissity
Thank you Anne for featuring this recipe. It’s a pleasant surprise :). Also thank you for hosting a great link-up.
Wow, this looks totally delicious!! Your post will be featured at the next Friday Favorites Link Party. as well as being shared on Facebook, Pinned and Tweeted! Please come and see your feature at mustlovehome.com and share with us what you have been working on this week! Hugs- Christine at Must Love Home
Thank you Christine for featuring this recipe. Also thank you for hosting such a great link-up.
Just made this and it is delicious! One question though, I did not see where you added the cilantro in the directions.
Made this last night. It’s so easy and delicious! Thank you for sharing.
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! 🙂
This recipe is awesome!!! So delicious. Great for lunches.