High Protein Bulgur with Vegetables
Elevate your healthy eating routine with this vibrant and nutrient-packed High Protein Bulgur with Vegetables recipe! Featuring tender bulgur wheat simmered to perfection in water or vegetable broth, this wholesome dish is complemented by a colorful medley of sautéed vegetables, protein-rich chickpeas, and fresh spinach leaves. Spiced with a tantalizing blend of cumin, coriander, and smoky paprika, every bite bursts with flavor. A bright finish of fresh parsley and a drizzle of zesty lemon juice brings the dish together beautifully. Ideal as a hearty vegetarian main course or a satisfying side dish, this recipe is quick to prepare, taking just 40 minutes from start to finish. Packed with plant-based protein and fiber, it’s a deliciously healthy option for anyone seeking wholesome meals that are big on taste and nutrition. Perfect for weeknight dinners or meal prep!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water or vegetable broth
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 medium red bell pepper, chopped
- 1 medium zucchini, diced
- 1 cup cherry tomatoes, halved
- 1 15-ounce can canned chickpeas, drained and rinsed
- 2 cups spinach leaves
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Begin by rinsing the bulgur wheat under cold running water in a fine-mesh sieve.
In a medium saucepan, bring the water or vegetable broth to a boil. Stir in the rinsed bulgur wheat, cover the pan, reduce the heat to low, and simmer for about 12-15 minutes, or until the bulgur is tender and the liquid has been absorbed. Fluff with a fork and set aside.
While the bulgur is cooking, heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.
Add the minced garlic and continue to cook for another 1-2 minutes until fragrant.
Stir in the chopped red bell pepper and diced zucchini. Cook for about 5-6 minutes until they start to soften.
Add the halved cherry tomatoes and drained chickpeas to the skillet. Cook for another 3 minutes, allowing the tomatoes to release their juices.
Add the spinach leaves and cook for an additional 2-3 minutes until the spinach wilts.
Sprinkle the cumin powder, coriander powder, paprika, salt, and black pepper over the vegetables. Stir well to combine all the flavors.
Remove the skillet from the heat and add the cooked bulgur wheat. Stir everything together so that the bulgur is well mixed with the vegetables.
Finish by sprinkling the chopped parsley over the dish and drizzling with lemon juice.
Serve warm as a main dish or a hearty side.
Nutrition Facts
Calories |
1611 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.8 g | 55% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4450 mg | 193% | |
| Total Carbohydrate | 269.8 g | 98% | |
| Dietary Fiber | 68.7 g | 245% | |
| Total Sugars | 36.4 g | ||
| Protein | 59.8 g | 120% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 444 mg | 34% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 3692 mg | 79% | |
*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.
