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!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

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)

Directions

Step 1

Rinse the bulgar wheat under cold water and set aside.

Step 2

Drain and rinse the canned chickpeas thoroughly.

Step 3

Dice the yellow onion and mince the garlic cloves.

Step 4

Heat the olive oil in a medium-sized pot or deep skillet over medium heat.

Step 5

Add the diced onion and sauté for 3-4 minutes, or until translucent.

Step 6

Stir in the minced garlic, ground cumin, paprika, and red pepper flakes, cooking for an additional 1 minute until fragrant.

Step 7

Add the cherry tomatoes, salt, and black pepper. Cook for 5 minutes, stirring occasionally, until the tomatoes soften and release their juices.

Step 8

Stir in the rinsed bulgar wheat and mix well, ensuring it is coated with the tomato mixture.

Step 9

Pour in the vegetable broth and bring the mixture to a boil.

Step 10

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.

Step 11

Stir in the chickpeas and cook for another 2-3 minutes until heated through.

Step 12

Remove the pot from heat and let the dish rest for 5 minutes.

Step 13

Garnish with freshly chopped parsley and a drizzle of lemon juice, if desired.

Step 14

Serve warm as a main dish or as a side. Enjoy!

Nutrition Facts

Serving size	(1557.6g)

Amount per serving	% Daily Value*
Calories	1560.3

Total Fat 42.3g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 3606.7mg	0%
Total Carbohydrate 259.9g	0%
Dietary Fiber 62.2g	0%
Total Sugars 31.6g
Protein 54.1g	0%

Vitamin D 0IU	0%
Calcium 395.5mg	0%
Iron 15.5mg	0%
Potassium 3384.5mg	0%

*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.

Source of Calories

Fat: 23.3%

Protein: 13.2%

Carbs: 63.5%