One pot bulgur wheat recipe contains healthy proteins from chickpeas and gets ready in 30 minutes.
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.
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!).
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.
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
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
Chickpea Bulgur Wheat Recipe
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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
Joshua says
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?
Lorraine Alden says
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.
Rita says
Really easy to make, nutritious and delicious! Loved the avocado yogurt dressing!
Alicia Mathaudhu says
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.
Rooby says
Tried this just the other night. I followed the recipe and added some edamame with the chick peas. It's WONDERFUL !!!!!
SYLVIA BARROW-ADAMS says
Made this for my family. They loved it so much, gave it 5 stars plus. Requested a repeat during the week
anonymous says
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.
Jam says
This recipe is awesome!!! So delicious. Great for lunches.
Patrick McArdle says
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! 🙂
Betsy says
Made this last night. It's so easy and delicious! Thank you for sharing.
Lisa says
Just made this and it is delicious! One question though, I did not see where you added the cilantro in the directions.
Nikki Frank-Hamilton says
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.
Debbie says
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.
Kathryn @ Family Food on the Table says
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!
Sherri @ Watch Learn Eat says
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! 🙂
Mrs Minty Cream says
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.
Elizabeth says
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?