Mediterranean Lemon Herb Bulgur Bowl with Roasted Vegetables and Chickpeas
A vibrant, wholesome grain bowl featuring lemony herbed bulgur wheat, colorful roasted vegetables, crispy mini chickpea fritters (inspired by falafel but lighter), and a creamy yogurt-tahini sauce. This bowl is nourishing, fresh, and full of texture — perfect for lunch, dinner, or prep-ahead meals.
⏱️ Time:
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 3–4
🧾 Ingredients:
For the Lemon Herb Bulgur:
1 cup fine or medium bulgur wheat
1¼ cups boiling water
Zest and juice of 1 lemon
2 tbsp olive oil
2 tbsp chopped parsley
Salt & black pepper
For the Roasted Veggies:
1 zucchini, sliced
1 red bell pepper, chopped
½ red onion, sliced
1 small sweet potato or carrot, cubed
2 tbsp olive oil
½ tsp paprika
½ tsp dried oregano
Salt & pepper
For the Chickpea Fritters:
1 can (15 oz) chickpeas, drained
1 small garlic clove
¼ cup oats or breadcrumbs
1 tbsp tahini or olive oil
1 tbsp lemon juice
1 tsp cumin
2 tbsp chopped parsley
Salt and pepper
Olive oil for pan-frying
For the Yogurt Tahini Sauce:
½ cup Greek yogurt
1 tbsp tahini
1 tbsp lemon juice
1 tbsp water (to thin)
1 garlic clove, grated
Salt to taste
👨🍳 Instructions:
1. Make the Bulgur:
Pour boiling water over bulgur in a bowl with a pinch of salt.
Cover and let sit 10–15 minutes. Fluff with fork.
Stir in lemon zest, juice, olive oil, parsley, salt, and pepper.
2. Roast the Veggies:
Preheat oven to 425°F (220°C).
Toss veggies with olive oil, oregano, paprika, salt, and pepper.
Roast on a baking sheet for 25 minutes, until tender and caramelized.
3. Prepare the Chickpea Fritters:
In a food processor, blend chickpeas, garlic, oats, lemon, tahini, cumin, herbs, salt, and pepper until coarse and sticky.
Form into small patties or balls.
Pan-fry in olive oil 2–3 minutes per side until golden.
4. Make the Sauce:
Mix all yogurt tahini sauce ingredients until smooth and creamy.
5. Assemble the Bowl:
Add bulgur to the base of the bowl.
Top with roasted veggies, chickpea fritters, and a big drizzle of sauce.
Garnish with fresh parsley, lemon wedges, or chili flakes.
💡 Tips & Add-Ons:
Add sliced avocado or olives for richness.
Want it spicier? Add a spoon of harissa or red chili flakes to the sauce.
You can swap bulgur with quinoa or couscous!
❓ frequently asked questions FAQ:
Q: Can I bake the chickpea fritters instead of frying?
Yes — bake at 400°F (200°C) for 18–20 minutes, flipping halfway.
Q: Can I prep this in advance?
Perfect for meal prep! Store each component separately and assemble fresh.
🔢 Nutrition information
Calories: 480
Protein: 18g
Carbs: 52g
Fat: 22g
Fiber: 10g