Tahini Drizzle Chickpea and Bulgur Bowl
This vibrant bowl features fluffy bulgur wheat as the base, topped with protein-rich chickpeas, fresh Mediterranean vegetables, and a creamy tahini-lemon drizzle. It’s nourishing, quick to prepare, and perfect for lunch, dinner, or meal prep. The balance of nutty tahini, bright lemon, and crunchy veggies makes every bite satisfying yet refreshing.
Time
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4
Ingredients
For the Bowl
1 cup bulgur wheat
2 cups vegetable broth
1 can (15 oz) chickpeas, drained and rinsed
1 cup cucumber, diced
1 cup tomatoes, chopped (cherry or Roma)
1/4 cup red onion, finely diced
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled
1 tbsp olive oil
Salt and black pepper, to taste
For the Tahini Drizzle
1/4 cup tahini
2 tbsp lemon juice
1 small garlic clove, minced
2–4 tbsp water (to thin)
1/2 tsp cumin
Salt, to taste
Instructions
Cook the Bulgur:
In a medium saucepan, bring vegetable broth (or water) to a boil.
Stir in bulgur, reduce heat, cover, and simmer for 12–15 minutes until fluffy. Fluff with a fork.
Prepare Chickpeas:
In a skillet over medium heat, warm olive oil.
Add chickpeas, season with salt, pepper, and optional cumin.
Cook for 5–7 minutes until lightly golden.
Make the Tahini Drizzle:
In a small bowl, whisk tahini, lemon juice, garlic, and salt.
Slowly whisk in water until smooth and pourable.
Assemble the Bowls:
Divide bulgur into 4 bowls.
Top each with chickpeas, cucumber, tomatoes, red onion, parsley, and feta.
Finish and Serve:
Drizzle generously with tahini sauce.
Serve warm or at room temperature.
Notes & Tips
Make Ahead: Bulgur and chickpeas can be cooked in advance and stored separately for up to 4 days.
Extra Veggies: Add roasted zucchini, carrots, or bell peppers for more color and flavor.
Spice It Up: Sprinkle with paprika, za’atar, or sumac for a flavor boost.
Vegan Option: Omit feta or use vegan feta cheese.
Frequently Asked Questions
Q: Can I use quinoa instead of bulgur?
A: Yes, quinoa works well and is gluten-free, though cooking times differ (about 15 minutes).
Q: How do I store leftovers?
A: Store components separately in airtight containers for 3–4 days. Reheat chickpeas before serving if preferred warm.
Q: Is this recipe freezer-friendly?
A: Bulgur and chickpeas can be frozen separately, but fresh veggies and tahini sauce should be made fresh.
Nutritional Information
Calories: ~370 kcal
Protein: 12 g
Carbohydrates: 48 g
Fiber: 11 g
Fat: 15 g
Saturated Fat: 4 g
Sodium: 420 mg