Mediterranean Bulgur Bowl with Vegetables

This Bulgur Bowl is super flavorful and filled with essential vegetables to keep you energized throughout the day. Warm bulgur, crisp greens, and multiple layers of sweet and savory notes come together in this one-bowl meal that delivers Mediterranean-inspired, seasonal fresh ingredients. Simply top it off with a tangy lemony drizzle for an extra burst of flavor.

Ingredients for Mediterranean Bulgur Bowl with Vegetables

• Bulgur: Red bulgur wheat prepared by soaking, main protein-rich base.
• Salad: 1 cup of beet, carrot, and apple salad, adding a mix of earthy sweetness and crunch.
• Arugula or Spinach: Serves as a green base that holds its flavor and texture even when heated.
• Carrot: Thinly julienned carrots for added crunch and nutritional benefits.
• Cucumber: Mini cucumbers are added for their crunch and refreshing water content.
• Chickpeas (aka garbanzo beans): Provide additional protein and a creamy texture.
• Eggs: Hard-boiled eggs for a boost of protein and a hearty protein.
• Lemon: Serves as a dressing, providing refreshing citrusy flavors that pair well with the dish.
• Parsley: Fresh parsley for a burst of herbal freshness and a touch of color.
• Pita or Naan Bread: Serve on the side for a perfect complement to the dish.
• Seasonings: Salt and ground pepper to balance and enhance overall taste

Mediterranean Bulgur Bowl with Vegetable Recipe

• 1 cup (185 grams) cooked red bulgur wheat (recipe)
• 1 cup (150 grams) prepared beet, apple, and carrot salad recipe
• 2 cups (60 grams) fresh arugula or spinach
• 1/2 cup (60 grams) raw orange carrot, peeled and thinly julienned to 1/8-inch thickness
• 2 mini cucumbers, sliced (about 100 grams)
• 1/2 – 2/3 cup (80-100 grams) cooked chickpeas (aka garbanzo beans), more if preferred
• 2 hard-boiled eggs, quartered (about 100 grams)
• 2 small lemons, more for serving
• 5 sprigs of fresh parsley, chopped, leaves only (about 5 grams)
• Kosher salt and ground pepper, to taste
• Pita or naan bread for serving

Recommended Equipment

• Bowls: Round, wide, shallow serving bowls for serving.

How to Make Mediterranean Bulgur Bowl with Vegetables

For the Bulgur Wheat: Prepare the red bulgur wheat by soaking ½ cup/91 grams of red bulgur in 1 cup/120ml of boiling water, covering it, and letting it sit for 1 hour until the water is absorbed and the bulgur is tender. Fluff with a fork, season it with salt and ground pepper, and drizzle with fresh lemon juice to taste.

For the Salad: Prepare the beet, apple, and carrot salad according to the recipe. It’s best if it has been sitting overnight for a juicier and more flavorful texture.

Assemble the Bowls: In two wide, shallow serving bowls, start by placing a generous handful of arugula or spinach as the base. Add a scoop of cooked bulgur wheat in the center of the bowl, about ½ cup/80 grams. Top the bulgur with cooked chickpeas (garbanzo beans). Arrange the beet salad, julienned carrots, and sliced cucumbers around the bulgur. Place the hard-boiled egg quarters on top or around the sides of the bowl. Sprinkle chopped parsley, and season with ground pepper to taste. Squeeze fresh lemon juice over the entire bowl for a refreshing citrus flavor.

Serve the Mediterranean bulgur bowls immediately with warm pita or naan bread on the side.

Serving Tips: Optionally, add crumbled feta cheese, grilled chicken, or fish for additional savory protein.

Storing & Serving

Meal Prep: This recipe is great for meal prep. Prepare all the ingredients in advance and store them separately. Assemble the bowls when ready to eat for the freshest results.

Storage: Prepared and cooked ingredients can be stored in separate airtight containers and refrigerated for up to 2-3 days. Assemble the bowls when ready to eat.

You May Also Like…

• Beet, Apple, and Carrot Salad Recipe
• How To Cook Bulgur Wheat