Bulgar Chickpeas Tomatoes
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!
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Recipe Information
Ingredients
- 1 cup bulgar wheat
- 1 can (15 oz) canned chickpeas
- 2 cups cherry tomatoes
- 2 cups vegetable broth
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 cloves garlic cloves
- 1 teaspoon ground cumin
- 0.5 teaspoon paprika
- 0.25 teaspoon red pepper flakes
- 0.25 cup parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice (optional, for garnish)
Instructions
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!
Nutrition Facts
Calories |
435 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.6 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 849 mg | 37% | |
| Total Carbohydrate | 72.8 g | 26% | |
| Dietary Fiber | 15.0 g | 53% | |
| Total Sugars | 8.7 g | ||
| Protein | 16.1 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 99 mg | 8% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 861 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
