High Protein Bulgur with Vegetables

Packed with fiber, plant-based protein, and vibrant vegetables, this High Protein Bulgur with Vegetables recipe is a wholesome, one-pan meal that’s as nourishing as it is flavorful. Featuring hearty bulgur wheat as the base, this dish is elevated with a medley of sautéed red bell peppers, zucchini, cherry tomatoes, and spinach, plus protein-rich chickpeas for a satisfying boost. A dash of earthy cumin, coriander, and paprika brings a warm, aromatic spice blend, while a drizzle of fresh lemon juice and a sprinkle of parsley brighten every bite. Ready in just 40 minutes, this quick and healthy recipe is perfect for meal prep, a nutritious dinner, or a robust vegetarian main course. Serve it warm or at room temperature—either way, it’s a high-protein crowd-pleaser loaded with goodness!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Begin by rinsing the bulgur wheat under cold running water in a fine-mesh sieve.

Step 2

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.

Step 3

While the bulgur is cooking, heat the olive oil in a large skillet over medium heat.

Step 4

Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.

Step 5

Add the minced garlic and continue to cook for another 1-2 minutes until fragrant.

Step 6

Stir in the chopped red bell pepper and diced zucchini. Cook for about 5-6 minutes until they start to soften.

Step 7

Add the halved cherry tomatoes and drained chickpeas to the skillet. Cook for another 3 minutes, allowing the tomatoes to release their juices.

Step 8

Add the spinach leaves and cook for an additional 2-3 minutes until the spinach wilts.

Step 9

Sprinkle the cumin powder, coriander powder, paprika, salt, and black pepper over the vegetables. Stir well to combine all the flavors.

Step 10

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.

Step 11

Finish by sprinkling the chopped parsley over the dish and drizzling with lemon juice.

Step 12

Serve warm as a main dish or a hearty side.

Nutrition Facts

Serving size	(1810.5g)

Amount per serving	% Daily Value*
Calories	1610.9

Total Fat 42.8g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 4449.9mg	0%
Total Carbohydrate 269.8g	0%
Dietary Fiber 68.7g	0%
Total Sugars 36.4g
Protein 59.8g	0%

Vitamin D 0IU	0%
Calcium 443.6mg	0%
Iron 20.0mg	0%
Potassium 3692.5mg	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: 22.6%

Protein: 14.0%

Carbs: 63.3%