Mediterranean Bulgur Bowl with Roasted Red Pepper Hummus & Pickled Onions
This bowl brings together fluffy bulgur wheat, crispy chickpeas, roasted veggies, tangy quick-pickled onions, and creamy roasted red pepper hummus. It’s healthy, hearty, and bursting with bold Mediterranean flavor.
⏱️ Time Required
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Ingredients
For the Bowl Base:
1 cup bulgur wheat
2 cups water
Salt to taste
1 tbsp olive oil
Zest of 1 lemon
For the Roasted Veggies:
1 zucchini, sliced
1 red bell pepper, sliced
1 red onion, cut into wedges
2 tbsp olive oil
1 tsp dried oregano
Salt & pepper to taste
Crispy Chickpeas:
1 can (15 oz) chickpeas, drained and patted dry
1 tbsp olive oil
½ tsp paprika
½ tsp garlic powder
Salt to taste
Quick-Pickled Red Onions:
½ small red onion, thinly sliced
¼ cup apple cider vinegar
½ tsp sugar
¼ tsp salt
Roasted Red Pepper Hummus:
1 cup cooked chickpeas
1 roasted red pepper (jarred or homemade)
2 tbsp tahini
1 clove garlic
2 tbsp lemon juice
2 tbsp olive oil
Salt to taste
Water as needed to blend
Instructions
1. Cook the Bulgur
Bring water to a boil, add bulgur and a pinch of salt.
Reduce heat, cover, and simmer for 12–15 minutes or until water is absorbed.
Fluff with a fork and mix in olive oil and lemon zest.
2. Roast the Vegetables & Chickpeas
Preheat oven to 425°F (220°C).
On one sheet, toss zucchini, red pepper, and onion with olive oil, oregano, salt, and pepper.
On a separate tray, toss chickpeas with oil, paprika, garlic powder, and salt.
Roast both trays for 20–25 minutes, flipping halfway, until golden and crisp.
3. Make Quick Pickled Onions
In a jar, mix vinegar, sugar, and salt. Add onion slices. Let sit for at least 20 minutes.
4. Blend the Hummus
Blend all hummus ingredients in a food processor until smooth, adding water as needed.
5. Assemble the Bowls
In each bowl, layer cooked bulgur, roasted vegetables, crispy chickpeas, and a spoonful of hummus.
Top with pickled onions and fresh parsley (optional).
Drizzle with a little olive oil or an extra squeeze of lemon if desired.
✅ Notes
Swap bulgur for quinoa, couscous, or rice if preferred.
Store components separately for meal prep.
The hummus and pickled onions last up to 5 days in the fridge.
Nutrition Estimate
Calories ~480 kcal
Protein 17 g
Carbohydrates 55 g
Fiber 14 g
Fat 20 g
Sodium ~350 mg