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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.

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

You will also love these more one-pot dishes

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What is the best thing about this soba noodle soup? It's a one-pot recipe!. I prepared this soup using lots of fresh vegetables such as bok choy, mushrooms, peppers, carrot, celery etc., It hardly takes 30 min to prepare if all ingredients are handy.

One pot Asian soba noodle soup that is healthy and rich in fibers, proteins and vitamins. Contains lots of fresh veggies.

What I love about this soup are the shrimp and mushrooms. Yes! I am a big fan of both.

We enjoyed it so much that, I made this soup at least 5-6 times in the last couple of weeks before making it for this post.

I am sure, this Asian soba noodle soup will give you one more option to fight cold winter nights. Or, you can also consider this whole grain-based Healthy Barley Soup as an alternative.

Some facts about soba noodles

Did you know soba is the Japanese name for buckwheat?
Buckwheat is rich in protein and dietary fibers and does not contain gluten. However, soba noodles may contain some gluten if it is not made from 100% buckwheat.
Soba noodles are firm in texture when cooked and are not chewy

How this Soba Noodle Soup is healthy?

This soba noodle soup is healthy because it:

is high in vitamin A and C
contains lots of fresh vegetables
is rich in dietary fibers and high in proteins
is low in fat and contains no added saturated fat

Asian soba noodle soup loaded with fresh vegetables. Rich in fibers and proteins. Healthy option for busy weeknights.

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Filled with greens, beans, and carbs, this all-in-one pot spinach rice recipe is healthy and full of proteins, fibers, and vitamins.

Healthy spinach rice with beans in a cast iron skillet. It is garnished with lime slices and is ready to serve.

One-pot meals are so easy to prepare! Just dump in all the ingredients, set the timer, and the dish is ready to enjoy. And it’s less messy, too! For example, vegetable orzo soup with pesto, Mexican chicken and rice are some wholesome dishes to try in one pot.

This fresh spinach rice recipe is also a one-pot meal. It hardly takes 10 minutes for the initial prep and 15-20 minutes for actual cooking. It is our favorite option when we are tired or don’t have time to cook.

One reader said - "I made this tonight for dinner for my family of 3 and everyone loved it. Perfect ratios, great curry flavor, and I love that this is truly a one pot meal. Great recipe! Thanks!"

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Ingredients

Here are the key ingredients you will need for making this spinach rice with beans.

Rice - This dish calls for long-grain white rice. I prefer aromatic Indian Basmati rice. In addition to Indian stores, you can easily find this in Costco, Samsclub, or even some local grocery stores. I always buy it from Costco.
Spinach - Baby spinach leaves work best in this recipe. They are tender, and you don't have to remove the hard stems or clean them as much.
Curry powder - Good quality curry powder flavors the rice very well.
Liquid - I usually add 50-50 water and chicken broth. However, if you are vegan or vegetarian, use veggie broth or stock.
Beans - I always use either pinto beans or black beans to add protein.
Tomato - Use fresh tomatoes whenever possible.

Recipe Substitutions/Variations

You can also use the substitutions mentioned below. Readers have tried some of them and suggested them in the comment section.

White rice - You can use short-grain rice. However, it may result in a risotto-style texture in the final dish.
Beans - You can use your favorite choice of beans. Replace black or pinto beans with kidney or white beans, chickpeas, or green peas.
Curry powder - If you are not a fan of curry powder, you can also use garam masala or a Mediterranean spice blend to flavor the rice.
For an easy and simple meal, cook this spinach rice in an Instant Pot. See the recipe notes in the recipe card below for more details. You can also follow this Instant Pot spinach brown rice recipe with slight variations.
Meat lovers can add cooked or grilled chicken pieces once the rice is well done.

Best rice to use

I prefer using long-grain white basmati rice for making one-pot recipes. It is easy to cook and takes about 15 minutes to fully cook. You can use your choice of white rice. Just make sure to use enough water and cook it for the time given on the package. Different varieties of rice may take different amounts of water and time to cook.

Preparation tips

Diced tomato, diced onion, and chopped garlic are placed on a flat surface in separate bowls.

Garlic - peel and chop it finely or mince or grate using a grater.
Onion - trim the ends, peel, and then dice into small pieces. To avoid tears, after peeling cut the onion in half, rinse with cold water, and then dice.
Tomato - clean with water, cut in half, and then dice into ½" pieces.

How to make healthy spinach rice

Step 1—In a large skillet, sauté fresh chopped garlic in oil on medium heat. Add diced onion and cook until translucent.

Step 2—Then add diced tomatoes and cook them until they soften.

Cooking tomato with onion and garlic in a cast iron pan.

Step 3—Now add fresh spinach leaves and rice to the pan. Stir-fry for a few seconds or until the spinach just wilts.

Raw rice and fresh spinach are added to a cast iron pan.

Raw rice and fresh spinach are mixed with onion, tomato, and garlic in a cast iron pan.

Step 4—Now add cooked beans and liquid (water + chicken/vegetable stock or use only stock); gently mix to combine and bring the mixture to a boil.

Liquid and cooked beans are added to the rice and spinach mixture.

Bringing spinach, beans and rice mixture to boil in a cast iron pan.

Chef's Tip for even better results - Instead of using store-bought canned beans, soak the raw pinto beans overnight and then cook them in an Instant Pot on manual high pressure for 8 minutes and release the pressure immediately. These home-cooked beans are way more delicious than canned ones.

Step 5—Add seasonings, including curry powder, salt, and pepper. Lower the heat, cover, and cook the rice until tender. Serve warm.

Seasonings are added to the spinach, rice, and beans mixture in a cast-iron pan on the gas stove.

Simmering the spinach rice and beans mixture in a cast-iron pan on the gas stove.

Serving suggestions!

Garnish the rice with chopped fresh cilantro, spinach leaves, and a slice of lime. Serve while it is fresh and warm to enjoy the flavors. A bowl of these beans and spinach rice is sufficient for a wholesome lunch or dinner.
Prepare cucumber and avocado salad to serve on the side.
You can also prepare light soups such as turmeric cauliflower soup or roasted tomato soup, detox broccoli soup to pair with this bowl of rice.
Make these roasted sweet potato fries, breaded ground chicken nuggets, or Air Fryer bbq cauliflower bites to serve on the side.

Helpful tips!

Buy organic baby spinach leaves whenever possible. If you love gardening, grow them in your yard or balcony. Spinach is very easy to grow. You can also grow them in containers or fabric grow bags.
I always use 50-50 water and chicken/veggie broth instead of only the broth. This method still provides flavor to the dish and helps to cut down on the cost. I never noticed any difference in the taste.
After adding cooked beans, gently mix them with other ingredients to avoid breaking the whole beans.

Spinach rice and beans served in a serving bowl, garnished with raw spinach and a lime slice, and ready to serve.

How is this spinach rice healthy?

This rice recipe is full of nutrients. Fresh green spinach is rich in vitamins A and C. Beans are a great source of protein and fiber. This rice dish is prepared without using any saturated fat, like butter.

Recipe FAQs

How to store leftovers and reheat the rice?

You can store leftover spinach rice in an air-tight container in the refrigerator for up to 2 days.
Cooked rice tends to dry up over time. Before using it the next day, sprinkle some water over the rice and stir-fry it in the skillet until it gets steamy hot.
You can also microwave it for 1-2 min or until it gets steamy hot.

Can I use frozen spinach in this recipe?

Yes. You can use frozen spinach to make this rice.
However, I recommend using fresh spinach as it adds a nice color to the dish and is also easily available in grocery stores.

Can I use brown rice instead of white rice?

Yes, you can use brown rice instead of white rice. However, it will take at least 30-35 min to cook on the stovetop.
Or you can try this Instant Pot brown rice and spinach recipe. It is a slight variation of this dish and is made with brown rice.

Healthy spinach rice loaded with proteins, fibers and vitamins. It is a one pot meal that takes about 30 min to prepare. Ideal for busy times.

More spinach recipes to try

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Love this recipe? Please leave a 5-star ⭐⭐⭐⭐⭐ rating in the recipe card below & a review in the comments if you REALLY like this recipe. Thank You!

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Make nutritious and simple one-pot healthy vegetable barley soup for a wholesome lunch or dinner. A hearty soup that you can make with a few clean ingredients from your pantry.

homemade healthy barley soup recipe. Perfect option to add whole grains into diet. Ready to enjoy in about 30 mins.

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What can be more comforting than a warm bowl of soup during chilly winter nights?

I guess the soup will get the most votes for winter foods. Don’t you think so? When this soup is healthy, what else does our body need to fight the chilly temperatures outside?

Since I started writing this blog, I have become even pickier about what we eat. I started incorporating more whole grains instead of refined flour into our diet than before. This is what the healthy food pyramid suggests to have for a balanced diet. You can find recipes using whole grains, like one-pot Mexican brown rice, cilantro-lime quinoa, and whole wheat dinner rolls, to name a few on the website.

Initially, I made this whole grain barley soup spontaneously with ingredients that I had in my pantry at that time. We liked it so much that we decided to share this simple version of soup with you all. One bowl of this vegetable barley soup and dinner is done.

From a happy reader -- "I love this recipe. It’s quick, easy, & healthy. My daughter approves, and she’s weirdly not even a soup person. I’ve made this a few times a year for the last several years."

Let's get started!

Ingredients

This barley soup is filling and contains very simple ingredients that are common and readily available.

Vegetables - use fresh veggies like carrots, celery, green onion, and tomato. You can also use green peas, edamame beans, kale, etc., to make this soup richer in veggies.

Barley - Use whole-grain barley to make the soup filling and rich in fibers. Read more about the type of barley to use in soup below.

Broth/Stock - use chicken broth to add rich flavors to the soup. If you are vegetarian or vegan, you can use vegetable broth instead.

Seasoning/Flavors/Spices - I used fresh garlic and ginger to add flavors to the soup. However, you can skip the ginger if you don't like it. In addition, use thyme, salt, and black pepper to season the soup.

Type of barley to use in soup

There are two types of barley available in the market. One is hulled, and the other is pearl barley. Hulled barley is a whole grain with just the outer indigestible layer of the husk removed, while pearl barley is polished and free from the bran layer. The difference is similar between brown and white rice.

Also, pearl barley takes a little less time to cook than the whole one. And it is commonly available variety in grocery stores. Therefore, I prefer using pearl barley in making soups at home as it is easily available.

Avoid using quick cooking or instant barley when making this soup. It will cook faster than other veggies in the soup and will overcook and spoil its desired consistency.

Fact - Barley is not a gluten grain. Though it contains very little gluten, it can trigger allergies in gluten-sensitive people.

Recipe Variations

Make it richer in veggies. Use green peas, edamame beans, kale, mushrooms, etc., to enhance the nutrition in the soup.

Make it protein-rich. You can add cooked chicken (or leftover roasted chicken) towards the end of cooking. Or try this chicken barley soup recipe if you are not a vegetarian.

For a quick and easy meal, you can make this vegetable barley soup in Instant Pot.

How to cook vegetable barley soup

Step 1 - Sauté some fresh garlic and ginger in oil on medium heat. Then, cook onion until translucent for a couple of minutes.

Sautéing ginger and garlic in a pot using a spatula.

Large pot with sautéed onions and a wooden spatula

Step 2 - Add diced carrot, celery, tomato, barley, and liquid (including broth and water) and thyme, salt, and pepper. Bring this mixture to a boil. Then cover and cook it on low heat until the barley is nice and tender.

Large pot with diced vegetables, barley and broth to prepare the barley soup.

Step 3 - Finally, garnish with spring onions and serve warm.

Cooled vegetable barley soup in a large pot.

Vegetable barley soup in a serving bowl.

Readers' Feedback - Some folks reported they did not like the ginger in the soup, while others absolutely loved using it. Therefore, using ginger in this soup is optional and depends on one's personal preference.

Serving Suggestions!

A warm bowl of this soup is sufficient for a light lunch or dinner, and you can also serve toasted bread slices to dunk into it.
Make fresh whole wheat focaccia bread or easy dinner rolls to pair with the soup.

Helpful tips!

Cover the soup pot while cooking the barley soup on low heat. It will help cook the barley a little faster and also prevent the water from evaporating quickly.
Do not overcook the barley in the soup; otherwise, it will result in a slimy texture.
Keep extra chicken or veggie broth handy and add to the soup while cooking if necessary.

How is this barley soup healthy?

This barley soup is prepared using whole-grain barley and fresh vegetables like carrots, celery, and tomatoes. Therefore, it is loaded with nutrients from the veggies. Also, this soup is very low in saturated fat.

How to store and reheat the barley soup

Store leftover soup in an air-tight container in the refrigerator for 2-3 days.
Leftover soup tends to dry up; therefore, before using it next time, add some chicken or veggie broth if necessary and bring the soup to boil on the stovetop. Serve while it is warm.
You can also heat the soup in the microwave for 2-3 min, depending upon the quantity. Again, add some broth before heating if necessary.

FAQs

Can I substitute the barley?

Yes. You can substitute barley with other whole grains like brown rice, millet, quinoa, etc. However, cooking times may vary depending on the grain type.

Is barley gluten-free?

No, barley is not a gluten-free grain. It contains very little gluten, which can be problematic for gluten-sensitive people.

Do you have to soak barley for soup?

There is no need to soak barley before using it in the soup, and I prefer cooking it directly to avoid the extra soaking step.

4 Comments

Make this healthy tomato mushroom pizza using whole wheat pizza base and homemade tomato sauce to enjoy fresh pizza at home. Perfect for weekend nights to enjoy with friends and family.

Tomato mushroom pizza on wooden base after baking.

When I started to make pizzas from scratch at home, it took me some trials, and we had to force ourselves with failed pizzas during those days. Sometimes it came out soggy on the top and sometimes a little hard on the bottom. With some trials, I fixed these issues. Those times are long gone now. Now, I also make pizza dough with whole wheat and pizza sauce using fresh tomatoes at home these days.

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This heathy pizza recipe contains whole wheat pizza crust (low in fat), veggie toppings and homemade pizza sauce.

How is this tomato mushroom pizza healthy?

This pizza recipe is healthy because

The pizza crust contains 100% whole wheat flour, which gives additional fiber and protein.
It contains no preservatives or saturated fat from store-bought pizza sauce and dough if you make it yourself at home.
It contains less cheese compared to restaurant pizzas and no butter. Therefore, it is low in saturated fat.

Sliced tomato mushroom pizza is ready to serve.

More Italian recipes to try

Love this recipe? Please leave a 5-star ⭐⭐⭐⭐⭐ rating in the recipe card below & a review in the comments if you REALLY like this recipe. Thank You!

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This recipe for homemade pizza sauce with fresh tomatoes will add freshness and more deliciousness to your pizza. Nothing can beat the freshly made sauce.

Homemade pizza sauce with fresh tomatoes in bowl with spoon on the side and raw garlic and tomato in the background.

Last week I shared with you all a whole wheat pizza dough recipe. Now it's time to make some homemade pizza sauce, the second most important ingredient for making good pizzas. I think it is going to become a series for making homemade pizza from scratch as next time I am going to share an Indian Italian fusion pizza recipe.

Homemade pizza sauce with fresh tomatoes in bowl.

This pizza sauce is made using fresh tomatoes instead of canned ones, and fresh spices like basil. Therefore, it takes slightly more time to cook the sauce and imbibe flavors from the spices. Believe me, the final taste of the sauce and thus the pizza is worth this extra cooking time.

An image with a thin layer of fresh tomato pizza sauce over the rolled pizza base.

How this homemade pizza sauce is healthy?

This pizza sauce

contains no butter, thus low in saturated fat
contains fresh ingredients like tomatoes as opposed to canned ones
does not contain any added sugar

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Homemade pizza dough balls on the rolling board with pizza sauce and some dry flour in the background. — Homemade Pizza Dough

Pizza slices on the wooden board. — Homemade Pizza Dough

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One hour homemade whole wheat pizza dough recipe to make delicious pizzas at home. It is healthy and low in saturated fat.

The key to tasty pizza lies in its crust. Whatever kind of pizza it may be, thin crust, thick crust, deep dish or even stuffed, its base is the most important component. If you master the dough recipe you can make your favorite type of pizza any time you want at home....

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This creamy textured baked polenta with roasted tomatoes and spinach will give you one more option for your meal. This 9-ingredient dish is very easy to prepare and a great option for busy weeknights.

As I was brought up eating only Indian foods, I (and Tushar too) never had polenta dishes before coming to the USA. It is only when I started exploring healthy options for our meals, I came to know about this ‘polenta’ thing.

Like myself, if you have no idea about polenta, it is a dish made from coarse cornmeal and is very common in Italian, French, and Swiss cuisine. I am feeling very glad that I explored this option as polenta is delicious and healthy. If you are familiar with it you will agree that polenta is super delicious and versatile to make into different recipes.

How this baked polenta is healthy?

This recipe is healthy because it contains:

Polenta: it is made from coarsely ground cornmeal, that belongs to the whole grain category (see food pyramid). It is a low-carb food.
fresh vegetables (spinach and tomato)
goat cheese: is lower in fat, calories, and cholesterol compared with its bovine counterparts.

I used pre-made organic polenta in this recipe brought from a local grocery store. It comes in a cylindrical-shaped plastic pack. However, I will later update this recipe with polenta made using cornmeal at home.

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Learn to make garlic naan bread that contains whole wheat flour and no butter. Even though it is super soft and delicious to eat. It is a must-try recipe.

Homemade garlic naan bread for guilty free eating. Made with whole wheat flour and no butter at all.

Recipe Background / Inspiration

Making whole wheat garlic naan bread is not difficult. If you’ve ever made pita bread or pizza dough at home, you will find this recipe quite familiar. I had never made any kind of naan at home until last year. I only enjoyed them in restaurants in India.

I belong to the western part of India, where naan bread is not eaten commonly. Naan is the staple bread diet of the northern part of the country. I never saw my mother cooking it either. So, I had no clue about how to prepare them at home, and I also believed in the fact that certain dishes are best eaten in restaurants. It was when I started to explore and learn to cook different types of dishes at home, that garlic naans were the one on my priority list.

I got some basic ideas for making naan bread from Tushar’s aunty, who is a great cook. But, I made some changes to the ingredients to give it a healthy twist.

Generally, naan is made from all-purpose flour with lots of butter. All-purpose flour and butter make it soft and delicious. In this commonly used recipe, I partially (about 70%) replaced all-purpose flour with 100% whole wheat flour. I didn’t use butter at all. Even with these replacements, garlic naan bread turned out super soft and delicious.

However, I am still not satisfied with my partial replacement of whole wheat flour. I will try to make them using whole wheat flour without using any refined flour. If I am successful, I will share the recipe with you all. Till then, try this recipe and enjoy a low fat, partial whole wheat version of garlic naan bread.

How is this whole wheat naan bread recipe healthy?

This naan bread is healthy because it contains:

100 % whole wheat flour
olive oil instead of butter, so it is low in saturated fat
non-fat plain greek yogurt instead of whole-milk yogurt

More Whole Wheat Bread Recipes To Try

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Ingredients: Serves 5

Meatballs:

2 fillets (6 oz each) Salmon fresh or frozen finely chopped
1 zucchini finely shredded
1 small onion finely chopped
½ cup chopped spinach (optional)
½ cup ground oats
1 tablespoon cornstarch
1 small egg
2-3 garlic cloves finely chopped
Finely chopped parsley
1 teaspoon olive oil
Salt and black pepper

Sauce:

1 onion chopped
2 large tomatoes chopped
1 tablespoon tomato paste
2-3 garlic cloves chopped
1½ cup chicken stock or water
¼ teaspoon cinnamon powder
Parsley
2 teaspoon oil
Salt and pepper

Instructions:

Meatballs:

Preheat the oven at 400 F and grease a baking sheet using olive oil spray
In a large bowl, add finely shredded zucchini. Squeeze it as much as possible to remove the juice. This juice is full of nutrients so do not throw it away. It can be added back to the sauce
Add all remaining meatball ingredients and mix until well combined.
Prepare roughly 1½ inch size balls and place them on the baking sheet making sure that they do not touch each other
Transfer the baking sheet into the preheated oven and bake for 15 mins. Then flip the balls and bake on other side for another 10 mins

Sauce:

In a medium skillet, heat oil on medium heat. Add chopped garlic and roast until it turns light brown
Add onions and cook until light brown
Add tomato paste, chopped tomatoes and cook for 3-4 min or until tomatoes become tender
Add chicken stock, juice squeezed out from the shredded zucchini and bring the mixture to boil
Finally, add cinnamon powder, parsley, salt and pepper; simmer the sauce on low heat for 10-12 minutes
Add baked salmon-zucchini balls to the sauce and remove from the heat

Notes: 1) Salmon can be roasted on a pan for 5-6 mins before chopping. Roasting makes it easy to chop finely and it is less messy. I prefer to roast the salmon as it also adds some roasted flavor to the dish. 2) This baked salmon meatballs with sauce goes well with brown rice, couscous or quinoa.

Sometimes accidents are happy :). Don’t you think so? Have your ever experienced such incidents? We would love to hear them.

How is this Bulgur Wheat Recipe healthy?

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Chickpea Bulgur Wheat Recipe

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MINT AVOCADO CHUTNEY / DRESSING

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Some facts about soba noodles

How this Soba Noodle Soup is healthy?

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Asian Soba Noodle Soup With Shrimp & Vegetables

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Nutrition

Ingredients

Recipe Substitutions/Variations

Best rice to use

Preparation tips

How to make healthy spinach rice

Serving suggestions!

Helpful tips!

How is this spinach rice healthy?

Recipe FAQs

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Easy Healthy One Pot Spinach Rice

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Optional

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Ingredients

Type of barley to use in soup

Recipe Variations

How to cook vegetable barley soup

Serving Suggestions!

Helpful tips!

How is this barley soup healthy?

How to store and reheat the barley soup

FAQs

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Healthy Vegetable Barley Soup

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How is this tomato mushroom pizza healthy?

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Healthy Tomato Mushroom Pizza

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Homemade Pizza Sauce With Fresh Tomatoes

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Baked polenta with grape tomatoes and spinach

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